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Creatine for Brain Function

nutrition · easy · 30 seconds daily

What is Creatine for Brain Function?

Supplement with creatine monohydrate at 5-10g/day to boost brain phosphocreatine reserves, enhancing ATP regeneration in neurons up to 12x faster than oxidative phosphorylation. Meta-analysis shows significant memory improvement, especially in older adults and during sleep deprivation.

Is there evidence for it?

EVIDENCEstrong

How do you do Creatine for Brain Function?

  1. 1.Take 5g creatine monohydrate daily with any meal (no loading phase needed for brain benefits)
  2. 2.For faster brain saturation, consider 10g/day for the first 2 weeks then maintain at 5g
  3. 3.Dissolve in warm water or mix into a shake — creatine monohydrate is the most studied form
  4. 4.Expect cognitive benefits to build over 4-8 weeks as brain creatine levels accumulate
  5. 5.Particularly effective during acute stressors: sleep deprivation, high altitude, intense cognitive work

How long does it take?

30 seconds daily.

Is it hard to start?

easy.

Source: Avgerinos et al. (2018) Exp Gerontol meta-analysis, Rae et al. (2003) Proc R Soc B, EFSA 2024 review
cognition · memory · atp · neuroprotection · sleep-deprivation · brain-energy
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