Creatine has long been considered a dietary supplement primarily for athletes, as it increases muscle strength and energy. However, in recent years, research has increasingly highlighted its role in brain health and cognitive functions. Creatine acts as an energy carrier in the form of phosphocreatine, which enables rapid regeneration of ATP – the cell’s main energy currency. Since the brain uses approximately 20% of the body’s total energy, a sufficient supply of creatine is crucial for its optimal functioning.
Creatine and cognitive function
Meta-analyses have shown that creatine improves memory, attention and mental processing in healthy adults. Creatine supplementation is associated with better performance on tasks requiring rapid information processing, supporting its role in cognitive bioenergetics.
Creatine and brain health
Research confirms that creatine increases total creatine concentration in the brain. This is crucial in conditions where energy metabolism is disrupted, such as traumatic brain injuries, chronic fatigue or neurodegenerative diseases. Creatine can reduce oxidative stress and support neurological resilience.
Creatine in older adults
Aging is associated with a decline in muscle mass, bone density, and cognitive ability. Creatine, when combined with strength training, has been shown to improve physical vitality and cognitive function in the elderly. Pilot studies have shown that the combination of guanidinoacetate and creatine improves brain bioenergetics and functional performance in the elderly.
Creatine and rehabilitation
Creatine is also used in rehabilitation after neurological injuries. Research shows that creatine can support recovery after traumatic brain injuries and improves cognitive processing. This opens up possibilities for its use in clinical populations where brain energy metabolism is impaired.
Creatine and the Future of Research
Although the current evidence is promising, researchers emphasize the need for long-term studies to confirm the effects of creatine on preventing dementia, Alzheimer's disease and other neurodegenerative disorders. Creatine is thus one of the most promising molecules in relation to healthy brain aging.
Conclusion
Creatine is a nutritional supplement that goes beyond the sports context. Its benefits for brain, memory and cognitive functions are supported by extensive research. Creatine supplementation can provide important support for healthy aging, improving mental resilience, and even neurological disorders.
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