Creatine is one of the best selling supplements on the market with key benefits as an antioxidant that promote to heighten mental and physical energy levels, improve mental clarity and reduce inflammation and joint pain.
Benefits of Creatine for the Body
Creatine is a natural substance that is made up from amino acids that the body already produces in the liver and kidneys in small amounts through our diet. It can be found in
high protein foods including fish and red meat.
It than turns into creatine phosphate and makes a substance called adenosine or ATP. This gives energy to all the cells in both the body and the brain. Vegetarians may have lower reserves of ATP available due to their diets.
For the body, it raises its ability to produce energy at a faster rate. Taking Creatine supplements increases Creatine phosphate stores in the body, that will give you more energy when you need it.
It is thought to increase lean muscle mass and strength and also to help the muscles recover faster while exercising. This allows for the ability to train longer and more intensely.
For this reason, it is commonly used by athletes, body builders and people who are physically active to achieve bursts of energy, lean mass and enhance performance.
Research is currently being studied on whether it may help certain health conditions that are related to muscle weakness including ALS, heart attacks and Huntington’s.
It may also reduce muscle pain for people suffering from osteoarthritis and conditions related to chronic muscular pain.
Benefits of Creatine for the Brain
In terms of cognition and brain health, the main function is to help produce more energy into the cells and that also applies to the brain as well. It is thought that our brain uses up to 20% of our total daily energy just to fuel our neurons.
There has been a lot of research done on Creatine and it is believed to be a safe Nootropic that may have neuroprotective properties which lead to improving brain cell health and enhancing mental energy.
Supplementation or food sources of creatine, absorb into the blood stream and cross the blood-brain barrier entering the brain.
Once there, it binds to phosphate and creates phosphocreatine. This is an energy storage which creates ATP, a molecule that transports energy where it is needed.
When we are having to think intensely, levels of phosphocreatine drop, using up that storage, while ATP levels remain the same.
When ATP is increased, it is thought that less toxic damage occurs to the brain. This is one of the reasons why Creatine is considered a neuroprotectant.
Which means, we may need to use the reserves that are left or create more storage to continue to think effectively. This whole process is thought to boost and improve brain efficiency.
This may allow your brain to function at optimal levels, fueled with energy and provide an anti-aging brain effect. It is also thought to enhance oxygen to the brain. This may help to reduce mental exhaustion.
In studies, it has also shown that it may increase short-term memory capability, due to ATP resynthesis or the stored ATP.
Also, Creatine supplements may have some very positive effects for the elderly. It is thought to improve spatial recall, the part of the memory that records information in regards to your surroundings, environment and orientation.
For the brain, Creatine is used to increase mental clarity and focus, mental performance and neural health.
Why Use Creatine? It Promotes;
- More physical and mental energy
- Better memory recall
- Mental clarity & focus
Some common user reviews when taking Creatine;
- Great results for gaining strength with no side effects
- Greatly improved energy levels
- Increased muscle size
- Relief of muscle aches
- Thoughts were clearer
Creatine Side Effects
It is always recommended to take a supplement at the proper dosage. Over usage in some cases or taking too much can cause potential side effects such as;
- potential weight gain
In general, it is well tolerated and considered safe to take with mild side effects if any. However, it is not recommended for people under the age of 18 while bones are still growing.
Also, many different types of this supplement are sold. It is recommended to not choose one that contains metals that are a contaminant.
If you have issues related to kidneys or liver, or have any questions, it is recommended to speak with your doctor first before taking it.
The most common dosage is between 3g-5g per day. Depending on what you are taking it for, some people take between 200mg-25g per day.
Also, Creatine in liquid form has been considered non effective and wears off fast. A better option is powder form or capsules taking twice daily. Once in the morning and once in the afternoon for cognitive effect or once before a workout and once after.
Also, Creatine should be taken with a meal to avoid diarrhea or stomach cramps.