Creatine is commonly used by athletes, but perhaps it should also be a staple for academics. For years, creatine supplements have been widely used with excellent results for increasing muscle mass and lean body mass, physical endurance, and recovery. But did you know creatine is also clinically proven to positively affect mental performance?
Creatine is an amino acid produced in the kidneys liver, and pancreas and stored primarily in the muscles. It is involved in any body processes that require energy. As with the muscles, brain and nerve cells also have high levels of creatine. During periods of high-energy demand, creatine is directly involved in supplying adenosine triphosphate (ATP), an energy-bearing molecule. By increasing creatine levels, you also increase the amount of available energy. Creatine deficiency, however, can lead to serious physical and mental underdevelopment.
In 2002, a Japanese study looked at the effects of creatine supplementation on mental performance. The study found that subjects who received the creatine supplement had reduced mental fatigue and increased performance over the subjects who received a placebo on tests requiring the subjects to perform math calculations over a period of time. They attributed the outcome of the study to the fact that creatine improves the supply of oxygen to the respective regions of the brain.
In a separate Australian study, researchers from the University of Sydney and Macquarie University found that subjects who took creatine for six weeks scored better on tests that measured intelligence and memory than those who did not take the supplement.
The body naturally produces creatine, but it only produces about half of the amount needed per day. The remaining amount needs to be ingested through food, primarily from meat or fish, or through supplementation with creatine monohydrate. The recommended creatine supplement dosage is 2 to 5 grams per day, depending on how physically and mentally active the individual is. Creatine should always be taken with a caffeine-free beverage, such as water, fruit juice, or warm tea, which improves its solubility. The rule of thumb for determining how much liquid to drink with creatine is 100 ml of fluid per 1 gram of creatine. If you have diabetes or kidney problem, check with your doctor before taking creatine as it may be dangerous or cause adverse reactions.
NutraSense carries Creapure® brand creatine monohydrate, the premium brand known worldwide. Creapure® is manufactured according to the same stringent requirements as those used in pharmaceutical manufacturing. The process is monitored continuously, and each production step is documented. For consumers, greater purity and safety regulations leads to a superior product.