Creatine Monohydrate

Description

Creatine Monohydrate is a compound found naturally in the body, where it is one of the drivers of the ATP/energy production cycle.

This pure form of creatine monohydrate, micronised for better digestion and assimilation, is perfectly positioned to support muscle performance and growth. Other benefits include improved energy, endurance, strength, reaction times, memory, and cognition. Studies have also found that supplementing with creatine improves cardiovascular health, bone health, and mental health (including anxiety and depression).

Creatine monohydrate is a well-researched and widely used supplement known for its ability to enhance athletic performance and increase muscle mass. It works by replenishing adenosine triphosphate (ATP) stores in the muscles, providing a quick source of energy during high-intensity activities. This leads to improved strength, power, and endurance, making it a favourite among athletes.

Physical Benefits of Creatine Monohydrate

• Increased muscle mass: Creatine helps promote muscle growth by increasing water content within muscle cells and enhancing protein synthesis.
• Improved athletic performance: By boosting ATP production, creatine enhances power output and reduces fatigue during intense workouts.
• Enhanced recovery: Creatine can reduce muscle damage and inflammation, speeding up recovery between training sessions.

Cognitive Benefits of Creatine Monohydrate

Beyond its physical advantages, creatine monohydrate has been shown to offer significant cognitive benefits as well. Studies have revealed that creatine supplementation can enhance brain function by increasing phosphocreatine stores in the brain, which contributes to the synthesis of ATP. This can lead to improved memory, better problem-solving skills, and increased mental clarity. Additionally, creatine has been found to reduce mental fatigue and improve mood, making it a valuable supplement for individuals seeking to boost their cognitive performance.

Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation.

Gordji-Nejad, A., Matusch, A., Kleedörfer, S. et al. Sci Rep 14, 4937 (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation

Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition

Aaron N. Smith, In-Young Choi, Phil Lee, Debra K. Sullivan, Jeffrey M. Burns, Russell H. Swerdlow, Emma Kelly, Matthew K. Taylor

Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials

Konstantinos I Avgerinos ^a,b,\*, Nikolaos Spyrou ^a,c, Konstantinos I Bougioukas ^b, Dimitrios Kapogiannis ^d

PMCID: PMC6093191 NIHMSID: NIHMS983799 PMID: 29704637

The present systematic review examined the effects of oral creatine administration on cognitive function in healthy individuals. Creatine supplementation has been proven safe and is usually used by athletes to increase their athletic performance. In addition, creatine is an essential compound for the brain and may aid various brain regions in terms of energy supply and neuroprotection.