Unlocking the Mind-Boosting Potential: Exploring the Link Between Creatine Supplementation and Age Associated Cognitive Decline

6 min readNov 9, 2023

Discover the latest insights that shed light on this intriguing relationship, exploring how the supplementation of creatine commonly used with athletes, can have an impact on an individuals overall cognitive health.

Background

Creatine is an amino acid that is naturally produced by the liver and the kidneys, is usually found in the brain and the muslces. Most individuals get creatine through red meats and sea food, however, the quantity from these sources is significantly less than synthetic creatine supplementation.

Many individuals take creatine orally to help with some of the following things:

Energy Storage: Creatine is stored in the form of phosphocreatine (PCr) in cells, especially muscle cells. When the body needs rapid energy, such as during short bursts of intense physical activity or cognitive tasks, PCr can quickly donate its phosphate group to adenosine diphosphate (ADP), converting it into adenosine triphosphate (ATP). ATP is the primary energy source of cells and provides the energy needed for various cellular processes.
Muscle Contraction: In muscle tissue, creatine helps provide the rapid energy required for muscle contractions. This is particularly important during activities like weightlifting, sprinting, or any high-intensity, short-duration exercise.
Brain Function: While the brain primarily relies on glucose for energy, creatine may also play a role in supporting cognitive function. It is thought to enhance energy availability in brain cells, potentially helping in tasks that require quick thinking and mental clarity.
Recovery: Creatine supplementation may also help with post-exercise recovery. By replenishing ATP stores more rapidly, it can reduce muscle fatigue and support muscle recovery after intense physical activity.

What is Cognitive Mental Decline?

Cognitive mental decline refers to the gradual deterioration of cognitive functions, including:

Memory
Reasoning
Attention
Problem-solving abilities

It is a broad term encompassing various conditions where individuals experience a decline in cognitive abilities over time. One of the most well-known and severe forms of cognitive mental decline is dementia.

While cognitive mental decline can occur due to various factors, including aging, dementia represents a more severe and often irreversible form of cognitive decline.

The relationship between cognitive mental decline and dementia lies in the fact that dementia is a specific and severe manifestation of cognitive decline, often resulting from pathological processes in the brain that lead to lasting and debilitating impairments in cognitive and functional abilities.

What Research Says About Creatine’s Effects on Cognitive Function

Creatine has shown promise for improving health outcome measures associated with muscular dystrophy and traumatic brain injuries.

According to Springer:

“Creatine supplementation can improve cognition and memory, especially in older adults or during times of metabolic stress such as sleep deprivation”

Creatine supplementation is also known to improve aspects of recovery from traumatic brain injury in children and has the potential to reduce symptomes of depression and anxiety

Mechanisms Behind Creatine’s Potential Benefits for the Brain

The body naturally produces creatine through a complex biosynthetic pathway that involves several enzymatic reactions. Here’s a simplified overview of how the body naturally synthesizes creatine:

Amino Acid Synthesis: The brain starts by producing two amino acids, arginine and glycine, through various metabolic pathways.
Arginine and Glycine Conversion: These amino acids are then transported into the brain’s mitochondria, where they undergo a series of enzymatic reactions. Arginine is converted into guanidinoacetate, and glycine is converted into sarcosine.
Creatine Synthesis: Guanidinoacetate and sarcosine combine to form creatine, catalyzed by the enzyme guanidinoacetate methyltransferase (GAMT). This newly synthesized creatine can be transported to different brain regions, where it can be used for various energy-related processes.

Now, let’s explore the mechanism behind how creatine supplementation can have benefits for the brain:

Increased Brain Energy Reserves: Creatine supplementation provides the brain with an exogenous (external) source of creatine. This additional creatine can be used to increase the brain’s energy reserves in the form of phosphocreatine (PCr). PCr serves as a quick and accessible energy store that can be readily converted into ATP, the primary energy currency of cells. This extra energy supply can be particularly beneficial during periods of increased mental demand, such as when performing cognitively challenging tasks.
Neuroprotection: Creatine may also have neuroprotective properties. It has been shown to act as an antioxidant and reduce oxidative stress in brain cells, potentially protecting them from damage caused by free radicals and other harmful molecules. Additionally, creatine may help maintain mitochondrial function in brain cells, which is crucial for energy production and overall neuronal health.
Cognitive Function: Some studies suggest that creatine supplementation may lead to improvements in cognitive function, particularly in tasks that require short bursts of mental effort and concentration. While the exact mechanisms are not fully understood, it is thought that the enhanced energy availability provided by creatine may support cognitive performance.

While research in this area is ongoing, creatine is considered safe when used within recommended dosages and may offer potential advantages for brain health and function.

Implications and Considerations

Please consult with your healthcare proffessional before you begin supplementation in order to avoid any of the potential risk that are accompanied with supplementation. Some of the individuals that may benefit from creatine supplementation include:

Athletes and Active Individuals: Those engaged in high-intensity, short-duration sports or activities that require rapid bursts of energy, such as weightlifting, sprinting, or high-intensity interval training, may benefit from creatine supplementation for both physical and cognitive performance.
Elderly Individuals: Aging is often associated with cognitive decline. Some research suggests that creatine supplementation may have a positive impact on cognitive function in older adults, potentially slowing age-related mental decline.
Vegetarians and Vegans: Creatine is primarily found in animal-based foods. Vegetarians and vegans may have lower natural creatine levels, and supplementation could help them reap its benefits for both physical and cognitive health.

Potential Risks or Side Effects:

Creatine is generally safe when used at recommended dosages. However, some potential side effects and considerations include:

Gastrointestinal Distress: Some individuals may experience stomach discomfort when taking creatine. Reducing the dosage or taking it with food may help alleviate these issues.
Dehydration: Creatine can draw water into muscle cells, potentially leading to increased thirst and a need to drink more water. Staying well-hydrated is essential when using creatine.
Drug Interactions: Creatine may interact with certain medications, so individuals taking medications should check with their healthcare provider before using creatine.

In conclusion, creatine supplementation can be beneficial for cognitive health, particularly in individuals engaged in high-intensity activities, older adults, and those with dietary restrictions. However, it’s important to use it responsibly, follow recommended dosages, and consult with a healthcare professional if you have any concerns or underlying health conditions. Additionally, quality control and hydration are key factors to consider when using creatine supplements.