This video explores the cognitive benefits of creatine supplementation, beyond its well-known effects on muscle growth. Dr. Mike reviews multiple studies and meta-analyses to assess creatine's impact on memory, attention, and processing speed.
Creatine Improves Cognitive Function: Studies show creatine supplementation leads to small but noticeable improvements in short-term memory, reasoning, attention, and processing speed. The effect is more pronounced in older adults (over 65), potentially reversing years of cognitive decline.
Vegetarians Benefit More: Vegetarians and vegans may experience greater cognitive benefits from creatine than meat-eaters due to lower baseline creatine levels in their diets.
Effect Size is Moderate: While improvements are observed, the effect size is generally considered small to moderate, meaning the impact on daily life might be subtle. The benefits are most noticeable during states of high mental fatigue.
Limitations of Studies: Many studies have limitations, including small sample sizes, short durations (less than the four weeks needed for full brain saturation), and tests with low ecological validity (not reflecting real-world tasks). Despite this, consistent findings across multiple studies suggest a real effect.
Safe and Inexpensive: Creatine is a safe and inexpensive supplement that many already use for muscle growth; adding cognitive benefits makes it a potentially valuable addition to one's routine.
