Creatine is widely known in the sports world for its role in increasing strength and physical performance, and is used by many athletes to optimize their workouts. However, the benefits of creatine go beyond the world of gyms and may surprise you by proving to be an important ally for the brain. Recent studies have highlighted how this substance can be beneficial for mental and cognitive health, showing that its effects are not limited to the body.
What is creatine?
Creatine is a natural substance found in small quantities in foods such as red meat and fish, as well as being produced by the body itself, mainly in the liver, kidneys and pancreas. It is formed from the amino acids arginine, glycine and methionine. Most creatine in the body is stored in the muscles, where it is used as a quick source of energy.
Although its main function is to help supply energy during intense physical activity, creatine also plays a crucial role in brain energy. In the brain, creatine is converted into phosphocreatine, a molecule that helps recycle ATP (adenosine triphosphate), the main source of energy for cells. This means that the brain can also benefit from an additional supply of creatine.
How does creatine work on the brain?
The brain is one of the most energy-intensive organs in the human body, using around 20% of total energy, even at rest. This high energy demand means that any substance that can improve the efficiency of energy production can have a significant impact on brain performance.
Creatine increases phosphocreatine levels in the brain, helping to keep ATP levels high. As a result, the brain becomes more efficient at using energy, which can improve cognitive functioning, particularly in situations of high mental demand, such as learning, concentration and memory.
In addition, creatine acts as an antioxidant, helping to protect brain cells against oxidative stress, a process that can lead to cell damage and is linked to ageing and neurodegenerative diseases.
Benefits of creatine for cognitive performance
Based on creatine's role in brain energy production, studies have investigated how creatine supplementation can improve cognitive functions in different contexts. Below are some of the main benefits observed:
1. improved memory and learning
Several studies suggest that creatine can improve short-term memory and learning capacity, especially in situations of sleep deprivation or mental stress. This is because, in times of fatigue, the brain needs more energy to function efficiently. By increasing the levels of energy available in the brain, creatine can help maintain cognitive performance even in challenging conditions.
In a study of young adults, those who received creatine supplementation showed better performance in memory tests compared to the group that didn't receive the supplement. Another study of elderly people also showed an improvement in short-term memory after creatine supplementation, suggesting that its effects can benefit different age groups.
2. Greater focus and concentration
Creatine can be especially useful at times when mental concentration is high, such as intellectual work or studying. Creatine supplementation can reduce the feeling of mental fatigue, allowing the brain to remain alert for longer. This can be particularly beneficial for students or professionals who face long hours of study or work.
A study of sleep-deprived volunteers showed that creatine helped improve focus and the ability to perform complex cognitive tasks, even under conditions of extreme fatigue. This indicates that creatine can be an ally in times of great mental exhaustion.
3. Reduced mental fatigue
Just as creatine can combat physical fatigue, it also has promising effects in reducing mental fatigue. Regular supplementation can help the brain better resist cognitive exhaustion, allowing for greater endurance in activities that require continuous thinking or rapid decision-making.
In individuals suffering from chronic mental exhaustion, such as those who spend long periods working or studying intensively, creatine can be a natural solution to help maintain mental clarity and productivity.
4. Potential protection against neurodegenerative diseases
Another field of study that is gaining prominence is creatine's role in preventing neurodegenerative diseases such as Alzheimer's, Parkinson's and amyotrophic lateral sclerosis (ALS). Although more studies are still needed to confirm these effects, there are indications that creatine can help protect brain cells from damage and degeneration by improving energy efficiency and combating oxidative stress.
Some experimental studies suggest that creatine supplementation can slow down the progression of neurodegenerative diseases by providing additional energy to nerve cells that are under stress or degeneration.
5. Improves mood and combats depression
In addition to its effects on cognitive performance, creatine has also been studied for its possible benefits on mental health, particularly in relation to mood and depression. Some studies suggest that low creatine levels in the brain may be associated with depression, and that supplementation may help improve mood in people suffering from this condition.
A study of depressive patients revealed that those who received creatine as an adjunct to antidepressant treatment showed a faster improvement in symptoms compared to the group that didn't receive the supplement. This suggests that creatine may play an important role in the brain's chemical balance, helping to regulate mood.
Who is creatine supplementation suitable for?
Although creatine's benefits for the brain are promising, not everyone needs supplementation. Creatine is mainly indicated for people looking to improve cognitive performance in situations of stress or mental fatigue, such as students, professionals working under pressure or individuals suffering from sleep deprivation.
In addition, the elderly or people with neurodegenerative conditions may consider creatine supplementation as a way of protecting the brain and improving cognitive performance later in life. However, it is always important to consult a doctor before starting any supplementation, especially in cases of pre-existing health conditions.
A source of energy for body and mind
Creatine, often associated only with physical performance, is also proving to be a powerful ally for brain health. Its effects on energy production, reducing mental fatigue, improving memory and potentially protecting against neurodegenerative diseases make it an interesting option for those looking to improve cognitive function and protect the brain throughout life.
If you're looking for more mental clarity, focus and resistance to highly cognitive situations, creatine supplementation can be a natural and efficient solution.
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October 3rd, 2024
She has a degree in Literature - Portuguese/English, and is the creator of the Escritora de Sucesso website. As a writer, she seeks to expand everyone's knowledge with relevant information on various subjects. At Trend-Topics, she brings news and content ranging from entertainment to the country's economic situation.
