Better memory through creatine supplements
It has now been 5 years since we reported that supplementation with creatine improves memory. This was based on a trial. Now we write a post with the same meaning - but this time we base ourselves on a meta-study.
Konstantinos Prokopidis, affiliated with the University of Liverpool, published a meta-study in Nutrition Reviews in which he combined and reanalyzed the results of 10 previously published randomized controlled trials.
In the trials, researchers had given healthy test subjects creatine - no, not analogues, just the real stuff - and then looked at whether this improved memory performance.
Creatin supplementation improved the total score for memory function, as shown in the table below. Click on it for a larger version.
Age was an important factor in creatine's effectiveness. Among people over 65 - 'older adults' in the figure above - the effectiveness of creatine was clear as day.
The duration of supplementation varied from 1-24 weeks, the dosage from 2.2 to 20 grams per day. These variables had no influence on efficacy.
Prokopidis suspects that creatine supplementation primarily supplies brain cells with phosphate. This means that the brain cells have more energy. In animal experiments, administration of creatine improves the ability to absorb new information. Moreover, administration of creatine increases the curiosity of laboratory animals.
“CREB, a key transcription factor that is well established in activity-dependent plasticity, learning, and memory, is upregulated 30 minutes after creatine injection,” writes Prokopidis. [Amino Acids. 2012 Dec;43(6):2491-503.]
Nutr Rev. 2023 Mar 10;81(4):416-27.
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