One of the world's most used supplement: Creatine

You probably know that creatine is a popular supplement for boosting physical performance and strength during workouts. But it's not just about big muscles and brawn—it has some pretty cool benefits for your brain, seemingly, when it comes to improving your memory.

Let's talk about memory. Your brain needs a ton of energy to function at its best, this is where creatine comes in. Think of it as your brain's secret weapon for energy production. It helps your body make this thing called adenosine triphosphate (ATP), which is the ultimate energy molecule that powers your entire system. Sure, there may be ways you can get creatine from your diet, but guess what? Your body also produces it naturally in your liver, kidneys, and brain.

So, these clever researchers went on a mission to explore creatine's memory-boosting abilities. They gathered up a bunch of studies and did this thing called a meta-analysis (a fancy term for combining and analyzing multiple studies). And the results were more than pleasantly surprising. When people took creatine supplements, the levels of this magical molecule in their brains went up. And the result? Boom! Improved energy availability and production in the mitochondria—the powerhouse of your cells. Results showed better memory performance compared to those who took the placebo pills.

This study encompassed ten trials, including a diverse group of 225 participants from multiple countries such as the United Kingdom, New Zealand, Brazil, and the United States. The participants represented a wide range of ages and included both men and women. The duration of creatine use varied, from just a quick 5-day boost to a longer 24-week period. Most studies used a dosage of 20 grams of creatine, but some tried out lower doses too.

Now, to measure memory performance, the researchers pulled out some nifty tools. They gave people tasks like recalling numbers, letters, or block sequences after a bit of memorization. And guess what happened? Across the board, memory performance shot up with the help of creatine. Talk about a memory superpower!

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Older participants showed more improvement than younger participants

When researchers dug deeper into the data, they made an interesting discovery. Older adults (ages 66-76) experienced some serious memory improvement compared to younger folks (ages 11-31). Who would've thought?

While these findings are cool and all, we need to be more chill about creatine. Some of the studies didn't provide enough info on how they randomly assigned people to groups, which could introduce some bias. So, we need more large-scale clinical trials to be sure about creatine's memory-boosting awesomeness and to explore how it affects other aspects of brain health.

Previous research suggests that creatine levels tend to decrease as we age. That means if you're starting with lower baseline levels, you might get even more benefits from supplementation. Some other research groups also came to similar conclusions, hinting that older adults or those going through stressful times might find creatine particularly helpful.

Creatine supplements have very few side effects & offer a bunch of advantages

It's worth mentioning that many of the studies analyzed in this research didn't measure people's baseline creatine levels. So, we still need more investigation to lock in these findings. But hey, here's the good news—creatine supplements usually have very few side effects and offer a bunch of advantages. It's important (and smart!) to consult with your healthcare provider before making any changes to your medication or supplement regimen. They can provide personalized advice and guidance tailored to your specific needs.

So! Want to supercharge your brain and body? Give creatine a shot! It could be just the thing you need to level up your memory skills and overall brain health. Stay sharp!