Creatine has long been a staple for gym-goers, but recent studies suggest it may have mental health benefits as well. The question is, is it worth taking just for those benefits?
Creatine is a natural chemical that our bodies use for energy production in cells. It's essential for replenishing ATP, the energy source that powers our muscles. When we take creatine supplements, we're essentially giving our muscles a boost, allowing us to work out harder and longer.
But creatine's effects don't stop at the muscles. It's also used by brain cells, which means it may have benefits for cognitive function. While the evidence is still mixed, some studies suggest that creatine may improve memory, attention, and processing speed.
One 2024 review of 16 studies found that creatine had a moderate effect on improving memory and low certainty for other cognitive benefits. However, another review highlighted the disappointing results, pointing out that we still don't fully understand how creatine supplementation affects the brain.
Interestingly, the benefits of creatine may depend on who is taking it. People with lower levels of creatine in their body, such as vegetarians, may benefit more from supplementation. Older adults and those who are stressed may also benefit from creatine.
One study found that a single mega-dose of creatine improved cognitive performance in people who were sleep deprived. However, this dose was enormous – equivalent to 24 grams for a 150-pound person. A normal dose of creatine is 5 grams per day.
While creatine is generally considered safe, there are some risks to be aware of. Stomach upset is a common issue, especially with larger doses. There's also a theory that creatine may accelerate hair loss in men, but this has not been proven in human studies.
If you're interested in taking creatine for mental health benefits, the recommended dose is typically 10 grams per day. However, it's essential to note that there's no specific number of grams we know is necessary for brain benefits.
When it comes to choosing a creatine supplement, creatine monohydrate is the best-studied and most effective option. It's also the cheapest and easiest to find. Some people prefer taking creatine in capsules, while others prefer the powder. Ultimately, the choice is up to you.
