Here’s the important part:
Though creatine boosts muscle primarily when combined with training, studies show it may also improve cognitive function.
Supplementing with creatine has been shown to speed up recovery from traumatic brain injuries and concussions. One study found it improved outcomes, including post-traumatic amnesia, communication, and cognitive function.
In a study on older adults, just 5 grams of creatine daily for two weeks significantly improved cognitive performance. A 2022 systematic review and meta-analysis of randomized controlled trials published in Nutrition Reviews affirmed similar benefits. Improved memory performance was observed in healthy individuals, particularly older adults aged 66 to 76.
Creatine likely improves cognition by replenishing natural creatine levels that decline with age, Mr. Forbes said. “It is not that creatine enhances our cognitive capacity, but rather its deficiency can succumb to cognitive impairment,” he added.
Individuals who adhere to a vegan or vegetarian diet are prone to creatine deficiency since it’s only found in animal foods. One study found that creatine supplementation improved memory in vegetarians.
The optimal dosage is 5 grams a day of creatine monohydrate, according to Mr. Antonio.
Supplementing with creatine—even at high dosages—does not result in unwanted side effects, Mr. Forbes said. “Given its safety and proven health benefits, there is no reason why everyone should not supplement with creatine.”
Individuals who adhere to a vegan or vegetarian diet are prone to creatine deficiency since it’s only found in animal foods. One study found that creatine supplementation improved memory in vegetarians.
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“You will eat bugs, own nothing and be happy.”
A moron, but a happy moron.
ThanQ, FRiend.
... prone to creatine deficiency since it’s only found in animal foods.
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Well, I’m now seriously considering adding creatine to my regimen after the discussion here. I know I don’t get enough, as I eat comparatively few of those, and especially my appetite for red meat has all but disappeared.
I wonder what is an appropriate amount to take? (Toddles off to look up creatine supplements...)