How Creatine Can Help Your
When we think about who generally takes a creatine supplement, we most often think about athletes striving to gain strength and muscle mass.
With creatine being one of the most well-researched supplements in the world and having a large body of evidence pointing to its efficacy, it’s no wonder it is a staple supplement among athletes. In fact, there is more and more evidence pointing to how creatine’s effects could improve qualities beyond athletic performance.
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A study in 2011 (1) examined the effects of creatine in the elderly, and found that creatine supplementation could improve cognitive function in both study settings (where subjects’ cognitive processing was tested following sleep deprivation) and in natural cognitive function delay due to aging.
Studies have also explored the effect of creatine in simpler tests of cognitive function (2). While they did not find that creatine supplementation improved memory recall when compared to placebo, they did find that creatine supplementation improved reaction time in these memory tests.
Researchers have even found that creatine helps with mental fatigue (3). A study conducted in Japan found that, when compared to placebo, creatine supplementation reduced mental fatigue in when testing subjects with something that’s likely to make everyone a little tired - Repeated math questions.
Creatine has also been shown to help with cognitive function in those that are sleep deprived (4). The Center for Disease Control reports that 35% of Americans get less than the recommended 7 hours of sleep (5) meaning there is a good chance creatine could help you remain a little sharper.
If you’re a masters athlete, there are many more cognitive improvements that you could benefit from with creatine. Check it out!
1. Rawson & Venezia (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Read the research
2. Ling et al. (2009). Cognitive effects of creatine ethyl ester supplementation. Read the research
3. Watanabe et al. (2002). Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Read the research
4. McMorris et al. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Read the research
5. Liu et al. (2014). Prevalence of Healthy Sleep Duration among Adults - United States, 2014. Read the research