In recent times, there has been a surge in curiosity regarding nutritional approaches that can enhance brain health and performance. Among these strategies, creatine monohydrate (CM) supplementation has gained considerable attention due to its well-documented benefits on skeletal muscles, including improved performance in short bursts of intense exercise, increased strength and muscle mass, and a remarkable safety record. However, the impact of CM supplementation on brain function, particularly cognitive processing and recovery from brain injuries, is a topic that warrants exploration.

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The Energy Demands of the Brain

The brain, responsible for approximately 20% of basal energy expenditure, necessitates substantial energy resources. Similar to skeletal muscles, the brain relies on creatine and phosphocreatine to maintain optimal levels of Adenosine Triphosphate (ATP) during periods of heightened energy demand.

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Unveiling the Potential

Considerable evidence demonstrates that increasing muscle creatine through CM supplementation can improve performance in activities reliant on the creatine-phosphocreatine energy system. Although research exploring the effects of CM supplementation on brain performance is relatively limited, nine out of twelve recent studies indicate that creatine supplementation elevates brain creatine levels.

Additionally, sixteen studies investigating CM supplementation demonstrate that thirteen of them report enhancements in various aspects of cognitive processing, especially under taxing conditions such as sleep deprivation or intense physical or mental exertion. These positive findings are particularly encouraging considering the differences in study populations, cognitive function testing, and supplementation protocols.

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Aiding Recovery from Mild Traumatic Brain Injury (mTBI)

CM supplementation may offer an additional advantage by mitigating the severity of, or facilitating recovery from, mild traumatic brain injury or concussion. Following an mTBI, changes occur in energy/ATP demand, blood flow, oxygen levels, and brain creatine levels. These detrimental alterations in energy metabolism can persist for extended periods, spanning weeks or even years. Notably, a study conducted on retired National Football League players who experienced cognitive and/or behavioral/mood symptoms revealed a correlation between repetitive head impacts and decreased brain creatine levels later in life. Other data suggest that CM supplementation might ameliorate certain aspects of mTBI, such as calcium influx, nerve damage, mitochondrial dysfunction, oxidative stress, and inflammation.

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Evidence from Studies

Animal studies indicate that CM supplementation reduces brain damage resulting from traumatic brain injuries by 50%. Moreover, CM supplementation increases brain creatine levels and attenuates cognitive processing disruptions in humans exposed to oxygen deprivation, which mimics the effects of mTBI. In a hospital setting, children with brain injuries who received CM supplements displayed improved cognition, communication, self-care, personality, and behavior, along with reduced instances of headaches, dizziness, and fatigue. While human data on CM supplementation and mTBI remain limited, the extensive research conducted on the safety and efficacy of CM supplementation for muscle function provides a compelling case for considering CM supplementation in populations at high risk for mTBI.

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Conclusion

The growing interest in optimizing brain health and performance has shed light on nutritional interventions like creatine monohydrate (CM) supplementation. While CM's benefits on skeletal muscles have been extensively studied, emerging evidence suggests its potential impact on brain function, including enhanced cognitive processing and improved recovery from brain injuries. The positive findings in various studies, along with the established safety profile of CM supplementation, provide a strong foundation for considering CM as a valuable strategy for individuals seeking to improve brain health and for populations at high risk for mild

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Scientific references

1. Roschel, H., Gualano, B., Ostojic, S. M., Rawson, E. S. Creatine supplementation and brain health. _Nutrients_2021;_13_(2), 586.
2. Dolan, E. Gualano, B., Rawson, E. S.Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury._Eur J Sport Sci_, 2019;19(1):1-14.