Creatine is one of, if not the most, popular sports supplement in the world behind protein powders. Those familiar with will know it can help enhance physical performance by up to 10%, but is it all about improving strength, muscle power training and high energy workouts? For most people, taking creatine is optional as opposed to an essential in their daily routine. However, research has established that it could also benefit the brain and support healthy ageing rather than just with the winning edge in sports and strength activities. Nutritionist Will Jordan, with his master’s degree in Sports and Exercise Nutrition, takes a deep dive into the research of how creatine can help support other areas of health.
Creatine’s rise as a supplement
Creatine is one of the most popular supplements worldwide today but was relatively unheard of until the 90s by the public. It gained popularity following the 1992 Barcelona Olympic Games where athletes who supplemented with creatine performed significantly better than athletes who did not. It was also determined after the games that it was not unethical or illegal on behalf of the athlete or coaching staff to use creatine to enhance performance and therefore was not banned in future competitions with supplementation exponentially rising following this ruling. [1] This is due to creatine being a naturally occurring compound already found in the body and in food. It was originally discovered in 1832 and then later chemically identified in 1847. [2] In 1926, creatine was used in the first human trial which demonstrated that it can be absorbed in the intestines. [3]
What does creatine do?
Creatine is a key player in the phosphate energy system, which is the body’s fastest way to make energy for high-intensity movements and brain activity and therefore recognised for its use in supporting activities involving explosive bursts of energy. [4]
The Biology behind Creatine
Where is creatine made in the body? Creatine is primarily made in the kidneys and liver, with smaller amounts being made in the pancreas, which is then predominantly stored in skeletal muscle, as well as the brain, heart, and other tissues. [5] Creatine is found primarily in red meat and sea food, but very little can be found in plant-based foods. Creatine is bound to phosphate in the cell making phosphocreatine, which acts as a rapid anaerobic energy reserve in muscles and the brain. [6] Phosphocreatine acts as a buffer for adenosine triphosphate (ATP) the energy currency of the body and helps to maintain energy levels when the demand is greater than the rate of production. Additionally, creatine serves as an energy shuttle between where ATP is produced in the mitochondria, and where the energy needs to be utilised. [7]
Given this, it is easy to assume that creatine benefits only those looking to lift more, jump higher or run faster. However, its potential extends beyond sports performance. As well as acting as an ergogenic aid, creatine may support cognitive function, offer neuroprotective benefits and contribute to other aspects of health. Studies suggest it may help support memory, attention, information processing and healthy ageing in older adults. We explore these benefits further below.
How can creatine help with brain health?
There is growing evidence to suggest that creatine may be beneficial to brain health in areas such as cognitive functioning, mental health, and neuroprotection and, there is potential for creatine to act as a neuromodulator, a natural chemical messenger that regulates groups of neurons in the brain. [8] [9]
Does creatine have cognitive benefits?
Creatine is naturally found in the brain, and these levels have been suggested to be affected by factors such as ageing. [10] With the global rise in ageing populations, there has been a simultaneous increase in the prevalence of cognitive functioning impairments, such as attention, memory, language and information processing speed. While research is still on-going, a systematic review and meta-analysis reported that creatine supplementation may offer benefits to memory, attention time, and information processing speed. [11] A systematic review found that supplementing with creatine has been found to improve short memory in healthy adults, with potential benefits being found in ageing, but otherwise healthy, and stressed individuals through several Randomised Clinical Trials (RCTs) included in the review. [12]
Can creatine help with mental health?
Alongside cognitive functioning, there is promising research suggesting creatine may also support mental health conditions such as depression. While there are limited clinical trials, the available research shows that taking creatine as a supplement may help support depression, alongside other conventional methods such as anti-depressant medications, and cognitive behavioural therapy. [13] Supplementing 4-5g of creatine for 8 weeks alongside anti-depressant medications have been found to be the ‘sweet-spot’ for supporting mental health. [14]
Why choose creatine for healthy physical ageing?
As we age, our muscles mass decreases, we lose bone density and mineral content, which leads to less strength, power and overall function of our bodies. Creatine supplementation has been extensively studied in older adults with promising results in increasing muscle mass and function, and local bone density. [15] The benefits of creatine supplementation for improving physical performance in elderly adults is seen alongside appropriate weight training. The accepted effective dose is 5 grams, with significant benefits to strength dependant functional tasks and promoting greater increase in fat-free mass and muscle mass compared to placebo. [16] [17]
Can creatine help with endurance sports?
The more ‘traditional’ target audience is those who are recreationally active to professional and elite level athletes. Creatine is classified as an ergogenic aid, which are supplements that can improve athletic performance and energy production. [18] Creatine is known for its ability to help increase weightlifting performance and training volume, which may allow for further gains than if you did not supplement. [19] [20] Aside from strength training and explosive bursts of high energy, can creatine help with running or cycling endurance? Or benefit those in other sports? The science shows creatine isn’t only for explosive movements and lifting heavy weights. More recent research has found that those participating in endurance sports such as different forms of cycling, triathlons, team sports, and short duration may also benefit from supplementation. Creatine supplementation increases time to exhaustion so it can provide that little extra to help keep you going. [21]
What can I pair creatine with?
There are number of nutrients and herbs that can be taken with creatine for optimal results. We have identified 5 ingredients available in supplement form that be taken with creatine and research behind them.
Magnesium for brain functioning and energy production
Magnesium makes a great partner with creatine as it is required for ATP synthesis and energy production. [22] Adequate magnesium is required by the body to support mitochondria health as well as it is a cofactor to antioxidant enzymes. [23] The mineral has been found to act as a neuroprotective agent and plays a key role and brain functioning. Low magnesium intake is often linked to increased inflammation with supplementation alleviating this. [24] Furthermore, researchers have reported that magnesium supplementation significantly reduces depression symptoms compared to placebo. [25] Magnesium is key mineral for muscle function, and a positive association has been found between magnesium status and improved sports performance. [26]
Brahmi for cognitive functioning, anxiety and depression
Brahmi, also known as Bacopa monnieri, is a nootropic herb traditionally used in Ayurvedic medicine systems. Brahmi shows promise in exerting memory-enhancing and anxiety reducing effects, making it a potential support herb alongside creatine. [27] Supplementing 300mg has been found to support cognitive functioning in adults with Alzheimer’s disease, and can support depression and anxiety, both of which had significant improvements compared to placebo. [28] [29]
Ashwagandha for mental health, energy and sports performance
Ashwagandha is also commonly used in Ayurveda and other traditional medicine systems. Ashwagandha is a powerful adaptogen and has been found to support mental health, energy, and sports performance in clinical trials. [30] Research agrees that ashwagandha is effective at managing stress and anxiety, but there is also research suggesting that it can improve depression as well. [31] Additionally, ashwagandha has been found to potentially enhance sports performance. Studies have found that it was more effective at improving strength, power, can cardiorespiratory fitness and fatigue and recovery compared to a placebo. [32]
Fenugreek for muscle performance, endurance and recovery
Fenugreek possesses promising beneficial effects on muscle performance. Research has shown that fenugreek improved muscle strength and endurance, and glycogen replenishment in muscles during recovery. [33] This effect has been found in both men and women. [34]
Green tea for recovery and brain health
Green tea is commonly used to help enhance sports performance as it can help support recovery and reduce oxidative stress. The increased energy demands of exercise raised the number of free radicals produced in the body and green tea can help reduce this oxidative stress. [35]. In addition to this, green tea can help reduce anxiety, improve memory, attention, and brain functioning. [36]
Final Takeaway
It goes without saying creatine is highly effective in supporting physical performance, ranging from elite level athletes wanting that 1% boost, to elderly adults who need some extra strength with their functional tasks. Creatine is one of the most universally accepted food supplements in the sporting world, but this does not mean that this is its exclusive area. With research showing that it can help support cognitive functioning and mental health, creatine is a very versatile supplement to support any daily wellness routine when taken consistently.
Author: Will Jordan, BSc (Hons) MSc, is a Nutrition Advisor at Viridian Nutrition. He holds a Masters degree in Sports and Exercise Nutrition, BSc in Food and Nutrition.
References:
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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
