Longevity Articles

Fueling Mind and Body: Harnessing Creatine for Enhanced Brain Health and Sustainable Energy

Creatine, mainly recognized for its impact on muscular performance, holds potential beyond athletics; man working out at home

When it comes to optimizing longevity and overall health, there is a naturally occurring compound that has been largely overlooked: creatine. While it is widely recognized for its benefits amongst fitness enthusiasts, creatine offers fascinating benefits beyond the gym. In this article, we will explore the basics of creatine, its significance in energy production and cognitive function, its impact on muscle maintenance and muscle loss prevention, and its potential role in promoting longevity. 

The Basics: What Is Creatine? 

Creatine is a naturally occurring compound created in the liver, kidneys, and pancreas from amino acids including arginine, glycine, and methionine. After creatine is created, it is stored in muscles where it serves as a readily available source of energy. Foods such as fish and beef are also rich sources of creatine. Research shows that creatine production in the body decreases with age, making creatine supplementation especially helpful for older individuals. 

What Does Creatine Do? 

The Role of Creatine in Energy Production 

Creatine's primary function revolves around a molecule in the body known as adenosine triphosphate (ATP). ATP is often referred to as the energy currency of the cells, as it fuels a variety of critical cellular processes. Creatine plays a central role in replenishing ATP levels by donating its phosphate group to adenosine diphosphate (ADP), resulting in regeneration of ATP. 

ATP is necessary for cellular function and survival. It provides the energy for muscle contraction, nerve impulses, protein synthesis, cognitive function, and other biochemical reactions vital for optimal physiological function (2). Ensuring adequate ATP levels is crucial for overall health, vitality, and longevity.  

Creatine and Cognitive Performance 

Beyond its energy-enhancing capabilities, creatine exhibits remarkable neuroprotective properties. It possesses antioxidant and anti-inflammaging properties, safeguarding brain cells from oxidative stress, which is implicated in brain aging and cognitive decline (3).

Research suggests that creatine supplementation may enhance memory, attention, and cognitive processing speed, particularly in tasks that demand quick thinking and mental agility. A clinical trial including older adults between the ages of 68-85 found that just seven days of creatine supplementation significantly improved measures of memory recall, spatial recall, and long-term memory compared to placebo (4).

Creatine and Muscle Maintenance 

Creatine's association with muscle performance is well-established and has been heavily utilized in the fitness industry for decades. By enhancing ATP regeneration, creatine supplementation supports muscle strength, power, and endurance during intense physical activities (5). Regular creatine use has also been linked to increased muscle mass and improved exercise performance, making it a valuable ally in maintaining muscle health especially as you age. 

Creatine and Longevity 

While the link between creatine and longevity is still being explored, there are several intriguing aspects that suggest its potential benefits: By bolstering ATP production, creatine supplementation may provide a reserve of cellular energy, ensuring efficient energy utilization throughout the body. This may contribute to better overall health and longevity. 

While it's traditionally linked with athletic performance, emerging research suggests a promising role for creatine in promoting longevity and resisting the aging process. The potential benefits of creatine for longevity revolve around its pivotal role in cellular energy metabolism, its effect on muscle and brain health, and its promising impact on cellular aging processes.  

Cellular Energy and Anti-Aging 

Creatine has shown promise in preserving mitochondrial function, the energy-producing powerhouses within our cells (7).  By maintaining healthy mitochondrial function, creatine may play a role in combating age-related cellular decline, further promoting longevity. 

Choosing creatine for anti-aging benefits can enhance cellular energy production. Creatine supports the rapid regeneration of ATP, the primary energy currency of the cell. As we age, the efficiency of ATP production can decline, potentially leading to cellular energy deficits and contributing to the aging process. By bolstering ATP production, creatine supplementation may provide a reserve of cellular energy, ensuring efficient energy utilization throughout the body. This may contribute to better overall health, performance, and longevity (13).

Creatine has shown promise in preserving mitochondrial function, the energy-producing powerhouses within our cells; man flexing muscles on beach

Preserving Muscle and Brain Health 

Age-related loss of muscle mass and strength is a significant concern when discussing longevity. Creatine supplementation may offer protection against muscle loss by promoting muscle protein synthesis, reducing muscle protein breakdown, and enhancing overall muscle quality. This supports functional independence and improves overall well-being as we age (6).

On the cognitive front, creatine's neuroprotective and energy-enhancing properties make it a valuable tool for promoting brain health, crucial for maintaining cognitive function as we age. Supplementation may enhance memory, attention, and cognitive processing speed, thereby counteracting some of the cognitive decline associated with aging (3,4). 

Combatting Cellular Aging 

Creatine shows potential in preserving mitochondrial function, the energy-producing powerhouses within our cells. By maintaining healthy mitochondrial function, creatine may combat age-related cellular decline, further promoting longevity. Furthermore, its antioxidant properties may reduce oxidative stress, a key contributor to cellular aging (15). 

How Much Creatine Should I Take? 

The best creatine dosage for you depends on a variety of factors, including your body weight, physical activity level, age, and overall health status. For most older individuals, a common protocol involves a "loading phase," followed by a "maintenance phase." 

During the loading phase, typically spanning over five to seven days, individuals consume approximately 20 grams of creatine per day, divided into four 5-gram servings. This phase allows the body to rapidly saturate the muscles with creatine, which can then be maintained with lower daily doses (8).

Following the loading phase, you will be in a maintenance phase and use a lower daily amount. For those over 40, 5-10 grams per day is the ideal range to support muscle health and cognition (9).

If you prefer to skip the loading phase, starting directly with the maintenance dosage (5-10 grams per day) is also a viable option. However, it may take a few weeks longer to reach peak muscle creatine levels compared to the loading protocol (10).

What Is CreaPure¬ģ?¬†¬†

Creapure¬ģ has established itself as a superior and reliable source of creatine monohydrate, renowned for its purity and efficacy. It is manufactured in Germany by AlzChem AG, a company recognized for its high-quality production standards and stringent quality control processes. The Creapure¬ģ label, therefore, acts as a mark of trust, showing that you're receiving a premium-grade product.¬†

Purity: Unmatched by Other Forms of Creatine 

The most notable characteristic that distinguishes Creapure¬ģ from other sources of creatine is its extraordinary purity level. Creapure¬ģ is guaranteed to contain a minimum of 99.95% pure creatine monohydrate. This level of purity ensures that there are minimal impurities, such as creatinine, dicyandiamide, and dihydrotriazine, which are often found in lesser quality creatine supplements. These impurities, while generally safe in small amounts, could potentially cause side effects when consumed in large quantities over time (11).

Manufacturing and Testing Standards 

Creapure¬ģ is synthesized using a patented process that does not use any organic solvents and ensures the absence of unwanted by-products. Each batch of Creapure¬ģ undergoes rigorous testing using high-performance liquid chromatography (HPLC) and other advanced analytical methods. This robust quality control mechanism ensures that each batch meets the stringent specifications for purity, safety, and consistency.¬†

Safety and Efficacy 

Creapure¬ģ is safe, and more effective than traditional forms of creatine. Several studies have demonstrated the effectiveness of creatine monohydrate in enhancing athletic performance, muscle strength, and cognitive function, and Creapure¬ģ, as a highly purified form of creatine monohydrate, delivers these benefits efficiently. The superior purity and quality control associated with Creapure¬ģ can enhance its bioavailability, making it a preferred choice among athletes and fitness enthusiasts, and makes it the ideal option for older adults who want to maintain more youthful abilities (12).

Main Takeaway 

Creatine, mainly recognized for its impact on muscular performance, holds potential beyond athletics. Through its role in ATP production, muscle maintenance, potential muscle loss prevention, and its potential impact on longevity, creatine offers a multifaceted approach to optimizing overall health and well-being. As always, consult with a healthcare professional before starting any new supplementation regimen, especially if you have pre-existing medical conditions or are taking medications.  

Reviewed by: Heather L. Makar 

References: 

  1. Kurosawa Y, Hamaoka T, Katsumura T, et al. Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise. Mol Cell Biochem. 2003;244(1-2):105-112. 
  2. Bonora M, Patergnani S, Rimessi A, et al. ATP synthesis and storage. Purinergic Signal. 2012;8(3):343-357. doi:10.1007/s11302-012-9305-8 
  3. Arazi H, Eghbali E, Suzuki K. Creatine Supplementation, Physical Exercise and Oxidative Stress Markers: A Review of the Mechanisms and Effectiveness. Nutrients. 2021;13(3):869. Published 2021 Mar 6. doi:10.3390/nu13030869 
  4.  McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007;14(5):517-528. doi:10.1080/13825580600788100 
  5. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915 
  6. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019;8(4):488. Published 2019 Apr 11. doi:10.3390/jcm8040488 
  7. Gowayed MA, Mahmoud SA, El-Sayed Y, Abu-Samra N, Kamel MA. Enhanced mitochondrial biogenesis is associated with the ameliorative action of creatine supplementation in rat soleus and cardiac muscles. Exp Ther Med. 2020;19(1):384-392. doi:10.3892/etm.2019.8173 
  8. Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. Journal of Applied Physiology. 1996;81(1):232-237. doi:10.1152/jappl.1996.81.1.232 
  9. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. 2007;4(1):6. doi:10.1186/1550-2783-4-6 
  10. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition. 2013;10(1):36. doi:10.1186/1550-2783-10-36 
  11. Brosnan JT, Da Silva RP, Brosnan ME. The metabolic burden of creatine synthesis. Amino Acids. 2011;40(5):1325-1331. doi:10.1007/s00726-011-0853-y 
  12. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822. doi:10.1519/1533-4287(2003)017<0822:EOCSAR>2.0.CO;2 
  13. Wallimann T, Tokarska-Schlattner M, Schlattner U. The creatine kinase system and pleiotropic effects of creatine. Amino Acids. 2011;40(5):1271-1296. doi:10.1007/s00726-011-0877-3 
  14. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of creatine supplementation on aging muscle and bone: focus on falls prevention and inflammation. JCM. 2019;8(4):488. doi:10.3390/jcm8040488 
  15. Gualano B, Roschel H, Lancha AH, Brightbill CE, Rawson ES. In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2012;43(2):519-529. doi:10.1007/s00726-011-1132-7 


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