333: The Insane Brain and Body Benefits of Creatine – Dosing, How to Use, Men vs. Women, Risks, and More | Darren Candow, PhD
Oct 9, 2023
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Dr. Darren Candow, PhD, Director of the Aging Muscle and Bone Health Laboratory, discusses the brain and body benefits of creatine. Topics include dosing, usage for men and women, risks, water retention, evolution of thinking, brain health, usage of creovialis, and storage of creatine.
Creatine supplementation enhances muscle performance, speeds up recovery, and reduces inflammation.
Supplementing with creatine can increase brain creatine levels and potentially improve cognitive function.
Creatine supplementation is generally safe, but individuals with kidney or liver abnormalities should avoid it.
Deep dives
Creatine for Muscle Performance and Recovery
Creatine works by maintaining the energy currency of muscle cells, ATP, which allows for increased muscle performance during exercise. It also speeds up recovery between sets and workouts, reducing inflammation and oxidative stress. Resistance training is crucial for reaping the benefits of creatine, as it is the main driver of muscle growth and adaptation. A recommended dose of 3-5 grams per day is effective for most individuals, and it can be split into smaller doses throughout the day to minimize potential water retention. There is no evidence to support the claim that creatine causes hair loss.
Creatine for Brain Health
While dietary creatine does not significantly affect brain levels, supplementing with creatine can increase brain creatine levels. Higher levels of creatine in the brain have been associated with potential cognitive benefits and may be particularly beneficial for individuals with compromised brain function, such as those with post-COVID syndrome. Vegans and vegetarians may especially benefit from creatine supplementation, as they typically have lower muscle creatine levels. A dose of 3-5 grams per day is recommended for brain health, but further research is still needed to fully understand the effects of creatine on the brain.
Safety, Usage, and Dosage Considerations
Creatine supplementation is generally safe for most individuals, with the exception of those with preexisting kidney or liver abnormalities. Pregnant women and children should consult their healthcare providers before starting creatine supplementation. It is important to choose a high-quality creatine supplement that has been third-party tested for purity. Creatine monohydrate is the most extensively researched and recommended form of creatine. A dose of 3-5 grams per day is a good starting point for most people, and it can be adjusted based on individual factors such as body weight and health goals.
Creatine's Anti-Catabolic Effects During Caloric Deficit
Creatine has shown potential anti-catabolic effects, reducing muscle protein breakdown and inflammation during a caloric deficit or dieting phase. Although empirical evidence is lacking, creatine may help offset the rate of muscle loss during periods of catabolism. Increasing protein intake, maintaining resistance training, and considering creatine supplementation can potentially aid in maintaining muscle strength and composition during prolonged calorie deficits.
Creatine's Potential Benefits for Mental Focus and Cognitive Function
Studies suggest that creatine supplementation may have beneficial effects on mental focus, cognition, and mental stressors. Creatine has been associated with improved cognitive function, especially during times of metabolic stress and sleep deprivation. It may also help counteract oxidative stress and inflammation in the brain, potentially offering benefits in conditions such as post-COVID symptoms, depression, anxiety, and even concussion recovery. While more research is needed, creatine shows promise in enhancing resilience and brain health.
Darren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.
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