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Creatine is one of the most well-known effective supplements in the fitness world, used to improve physical performance, support muscle growth, and accelerate recovery. In recent years, however, there has been increasing talk about the fact that creatine may not only be beneficial for muscles but also for the brain. Let's take a look at this together!
What is creatine and how does it work in the body?
First, let's explain what creatine is. Creatine is a natural substance found in the body. It is primarily produced in the liver and kidneys and then stored in the muscles and brain. In the muscles, it serves as an immediate source of energy, helping to increase strength and explosiveness.
In the previous article: Creatine: The best supplement for strength and endurance? Benefits and drawbacks, you can find more detailed information about its effects in sports.
Interestingly, creatine also plays a key role in the brain. What does it do there? It helps supply nerve cells with energy, which can be reflected in mental performance, concentration, and mood.
What effect does creatine have on the brain?
Many people consider creatine only as a supplement that serves to increase sports performance or accelerate muscle growth, while its effects extend beyond the fitness world. Just like muscles, the brain also needs a constant supply of energy, and creatine can play an important role in the brain.
Some of its most commonly mentioned benefits include:
1. Improved short-term memory
Creatine may help improve the ability to store and process new information, especially when the brain is under stress, such as during sleep deprivation.
Vegetarians often have lower creatine levels because they do not consume it from meat. A study published in Psychopharmacology found that supplementation of 5g of creatine daily for 6 weeks significantly improved working memory and the ability to solve tasks in vegetarians.
2. Increased resistance to mental fatigue
Mental fatigue occurs after prolonged concentration, stress, or lack of sleep. Creatine helps by increasing the availability of energy for nerve cells, thereby delaying fatigue and exhaustion.
A study in the Journal of Sleep Research showed that creatine helps improve reaction times, alertness, and mood after 24 hours without sleep. Participants who took creatine performed significantly better on mental tasks than those who did not.
3. Faster reaction time
Reaction time is important not only in sports but also in everyday life, such as in stressful situations or when driving. Creatine supplementation can improve the ability to react quickly to stimuli, which is related to better functioning of neural pathways and increased energy availability for rapid brain processes.
For example, a study published in Neurotherapeutics shows that creatine may act as an antioxidant and protect cells from oxidative stress.
4. Better ability to concentrate in demanding situations
The ability to “keep thoughts in check” is increasingly important, and in today's world of distractions or multitasking, concentration tends to be weaker. Creatine helps stabilize attention, especially under psychological stress, time pressure, or sleep deficit.
According to a study from the American Journal of Psychiatry in women with depression, the use of creatine in combination with antidepressants resulted in faster mood improvement than medication alone.
When does creatine have the greatest effect on the brain?
- When sleep deprived or exhausted
- In people with low creatine intake (vegetarians, vegans)
- During intense studying or mental effort
- In older individuals as a prevention of cognitive decline
- In people with neurological diseases
Recommended products to support both the brain and performance
If you are looking for a quality form of creatine, suitable not only for physical but also mental performance, we recommend trying:
NutriMax Pure Creatine Monohydrate – The gold standard, pure creatine monohydrate without additives, ideal for daily replenishment of energy reserves for both the brain and muscles.
BrainMax Lauf Preworkout with caffeine – A combination of creatine, caffeine, beta-alanine, and other ingredients that provide energy and mental focus not only for workouts but also for work or studying.
Summary: Creatine as fuel for both the body and the brain
While creatine was previously associated exclusively with sports, we now know that it can also be beneficial for the brain. It helps during stress, improves memory, reduces fatigue, and may have protective effects against certain neurological diseases. If you want to strengthen not only muscles but also mental performance, creatine is one of the best supplements you can choose!