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A growing body of evidence supports using creatine for better brain function.

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Max Lugavere

502,933 subscribers

14,794 Aufrufe • vor 1 Jahr •via X (Twitter)

Wissenschaft & TechnologieGesundheit & Wellness
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11 Kommentare

Profilbild von Max Lugavere
Max Lugaverevor 1 Jahr

Full episode:

Profilbild von Naveen Sankar S
Naveen Sankar Svor 1 Jahr

Taking a 10-week break from resistance training? 🏋️‍♂️ No problem! A study shows strength returns quickly thanks to ‘muscle memory.’ Learn more at 💪 #FitnessScience #MuscleMemory #StrengthTraining #HealthTips #Fitness

Profilbild von Dr. Trey
Dr. Treyvor 1 Jahr

Creatine is amazing

Profilbild von Max Lugavere
Max Lugaverevor 1 Jahr

Top 5 for sure

Profilbild von Dr. Jebra Faushay
Dr. Jebra Faushayvor 1 Jahr

Good to know!

Profilbild von Esmerelda_Pinchbuns 🇺🇲🇮🇱
Esmerelda_Pinchbuns 🇺🇲🇮🇱vor 1 Jahr

It's often difficult to get dementia and or Alzheimers patients to drink adequate water/fluids to help the kidneys with creatine supplementation.

Profilbild von Max Lugavere
Max Lugaverevor 1 Jahr

No strong evidence yet anyway so I wouldn’t push it

Profilbild von Roynaldo
Roynaldovor 1 Jahr

Creatine makes me piss like crazy

Profilbild von GrillDadRock
GrillDadRockvor 1 Jahr

10g?!

Profilbild von Akajohnsmith
Akajohnsmithvor 1 Jahr

Is it crazy or coincidental for me to mention that I seen to have more awareness and control in my dreams when I’m taking creatine?

Profilbild von Case Bradford
Case Bradfordvor 1 Jahr

Quality creatine is important ✔️

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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!
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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!

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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine!
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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine!

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline
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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss
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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

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Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs
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Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

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Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.
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Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

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Creatine isn’t just for athletes anymore. Research shows this supplement also supports brain energy, which matters even more as we age.
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Creatine isn’t just for athletes anymore. Research shows this supplement also supports brain energy, which matters even more as we age.

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Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels
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Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

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One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

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Creatine supplementation at ~10 grams/day may be a targeted way to support brain function in older adults While muscle tissues become saturated at 5 grams/day, surpassing this threshold allows more creatine to reach the brain and raise brain phosphocreatine levels Higher phosphocreatine availability supports cognitive performance specifically under brain stressors like aging, sleep deprivation, and neurodegenerative disease And because aging places ongoing metabolic demands on the brain, this additional phosphocreatine reserve may help support brain energy metabolism when it’s under strain
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Creatine doesn't just build muscle, it also accelerates brain recovery after a concussion Animal studies clearly show creatine taken before a head injury reduces recovery time and inflammation—and early human research strongly supports this One clinical trial reported rapid, significant improvements in children given high-dose creatine immediately after traumatic brain injuries If you play contact sports, daily creatine supplementation could be crucial preventive care
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Creatine doesn't just build muscle, it also accelerates brain recovery after a concussion Animal studies clearly show creatine taken before a head injury reduces recovery time and inflammation—and early human research strongly supports this One clinical trial reported rapid, significant improvements in children given high-dose creatine immediately after traumatic brain injuries If you play contact sports, daily creatine supplementation could be crucial preventive care

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1. Creatine Isn't Just for Gym Bros - It's Brain Fuel Taking 25-30 grams of creatine completely negated cognitive deficits from sleep deprivation. Not only did it negate them - people functioned BETTER than when well-rested.
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1. Creatine Isn't Just for Gym Bros - It's Brain Fuel Taking 25-30 grams of creatine completely negated cognitive deficits from sleep deprivation. Not only did it negate them - people functioned BETTER than when well-rested.

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We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️
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We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️

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Let’s clear this up: Creatine is NOT just for men. It’s one of the most beneficial supplements for: ✔️ Brain function ✔️ Lean muscle ✔️ Recovery ✔️ Energy metabolism And women over 40 are often deficient in it.
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Let’s clear this up: Creatine is NOT just for men. It’s one of the most beneficial supplements for: ✔️ Brain function ✔️ Lean muscle ✔️ Recovery ✔️ Energy metabolism And women over 40 are often deficient in it.

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BREAKING: Scientists just ran the first-ever clinical trial of creatine in Alzheimer’s patients. Brain creatine went up. Memory and thinking improved. But the same supplement FAILED a 5-year, 1,741-patient Parkinson’s trial in 2015. What changed? What does this mean for brain energy? A thread on the most fascinating story in brain energy research right now. 🧵🧪 #Alzheimers #Parkinsons #Creatine

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The brain-boosting power of creatine. cc: Dr. Rhonda Patrick
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The brain-boosting power of creatine. cc: Dr. Rhonda Patrick

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Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health
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Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health

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Creatine may be a powerful new ally in the fight against depression Adding creatine to traditional antidepressants significantly speeds recovery and reduces symptoms—especially among females with clinical depression Supplementing with creatine increases brain energy, restores depleted brain creatine stores common in depression, may boost molecules like BDNF, and reduces neurofilament light chain—a marker of neuronal damage linked to depression Though it's not a standalone cure, creatine could profoundly enhance current depression treatments
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Creatine may be a powerful new ally in the fight against depression Adding creatine to traditional antidepressants significantly speeds recovery and reduces symptoms—especially among females with clinical depression Supplementing with creatine increases brain energy, restores depleted brain creatine stores common in depression, may boost molecules like BDNF, and reduces neurofilament light chain—a marker of neuronal damage linked to depression Though it's not a standalone cure, creatine could profoundly enhance current depression treatments

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