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[@RenaissancePeriodization] Creatine’s Shocking Brain Benefits (Not Just for Gains!)

· 6 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Creatine’s Shocking Brain Benefits (Not Just for Gains!)"

Link: https://youtu.be/yatLOwL7Ncc

Short Summary​

Number One Action Item/Takeaway: If you're already taking creatine for muscle growth (or considering it), continue to do so at a dosage of 3-5 grams per day, as it provides a small but real cognitive boost, especially beneficial for vegetarians/vegans, women, sleep-deprived individuals, those with metabolic/neurological conditions, and older adults.

Executive Summary: Creatine supplementation, particularly at 3-5 grams daily, offers a small (3-8%) but measurable cognitive improvement, impacting reaction time, memory, and attention. While the effect is subtle for young, healthy omnivores, it can be more significant for vegetarians, women, older adults, and those with certain health conditions, making it a worthwhile addition for those already using it for its muscle-building benefits.

Key Quotes​

Here are five quotes from the YouTube transcript that I found particularly insightful or interesting:

  1. "Creatine doesn't help you with reps 1, 2, or three, but with reps 8, 9, and 10, it will help get another extra rep potentially... Your brain will be less mush on creatine than it would be without it, helping you in that last mile, so to speak." - This provides a useful analogy to explain how creatine may affect cognitive function, especially under mental fatigue.

  2. "Vegetarians seem to be able to benefit more from creatine than meateers, which doesn't say creatine is bad for meat eaters. It's also good, but it's probably saying vegetarians really should consider creatine if not just for the muscle growth stuff, but potentially for some of the brain gains as well." - This highlights a specific group that could benefit more from creatine supplementation for cognitive enhancement, due to typically having lower baseline creatine levels.

  3. "For over 65-year-old adults on average in these group of studies, they got in their ability to recall things quickly a rewind of about 3 to 5 years of cognitive deterioration and old age. So, however good you are at about 64 years old, this would rewind you back to age 60 levels of cognitive ability. All things being equal, that's a big deal." - This presents a specific data point from a meta-analysis that is highly relevant and potentially very impactful for older adults.

  4. "As a creatine user, you might experience something like a 5% quicker reaction time and uh a noticeable pop in your recall ability, especially in multitask settings, that fluidity of of brain and maybe something like, I don't know, half a coffee but without the jitters." - This attempts to translate research findings into relatable, real-world effects that a creatine user might experience.

  5. "Creatine is cheap. Creatine is safe. It's already in your gym bag. You're already using it to get jacked and it does help with that. For most lifters, for most of you guys, it's really a why not. If I'm already taking creatine or considering it for muscle growth, I might as well get a little brain boost and then it's an insurance policy. It's awesome." - This summarizes the overall pragmatic conclusion of the video, presenting creatine as a low-risk, potentially beneficial supplement, especially for those already using it for muscle growth.

Detailed Summary​

Here's a detailed summary of the YouTube video transcript in bullet points, focusing on the key topics, arguments, and information discussed.

Main Topic: Creatine and Cognitive Function

  • Does creatine improve brain function/intelligence? The video explores this question using scientific literature reviews and a randomized controlled trial.

Key Arguments and Findings:

  • Creatine and Physical Performance Analogy: Creatine benefits the brain similarly to how it benefits muscles. It doesn't help with the first few "reps" (easy tasks), but it aids in cognitive tasks when the brain is fatigued, helping you push through the "last mile".
  • Systematic Review 1 (Agarinos et al., 2018):
    • Analyzed 6 trials (281 participants).
    • Dosage: 5-20 grams of creatine per day.
    • Duration: 1 week to 6 weeks.
    • Improvement in short-term memory and reasoning was shown in four of the six trials (small to moderate effect size).
    • Mixed or null results for attention span, long-term memory, and executive function.
    • Vegetarians showed larger gains in short-term memory and reasoning compared to omnivores.
    • Real-world application: Subtle boost in high mental fatigue states.
    • Limitations: Small number of studies, heterogeneity, low ecological validity of tests.
  • Systematic Review 2 (Barapidius et al., 2023):
    • Memory-focused meta-analysis (Nutrition Reviews).
    • Analyzed 10 randomized controlled trials (404 participants, ages 18-76).
    • Low to moderate effect on overall memory.
    • Adults over 65 experienced double the benefit: Rewind of 3-5 years of cognitive deterioration.
    • Younger adults experienced a smaller benefit.
    • Limitations: All trials were less than 6 weeks (possibly insufficient for full brain creatine saturation); publication bias flagged.
  • Systematic Review 3 (Xu/Zu et al.):
    • Broad adult meta-analysis (Frontiers of Nutrition).
    • Analyzed 16 randomized controlled trials (492 participants, ages 20-76).
    • Improvements seen in memory, attention time, and processing speed.
    • Biggest responders: Females (18-60), and clinical cohorts.
    • Possible benefits: 5% quicker reaction time and improved recall ability, especially in multitasking.
    • No significant boost to overall cognition or executive function.
    • Limitations: Underpowered subtrials.
  • Systematic Review 4 (European Food Safety Authority, 2024):
    • Reviewed randomized controlled trials and mechanistic data.
    • Judged evidence for any domain of cognitive enhancement as insufficient.
    • Considered the mechanism weak.
    • Notes the EFSA has very strict standards for efficacy.
  • Randomized Controlled Trial (Sand Cooler et al.):
    • 123 omnivores and vegetarians.
    • 5 grams of creatine per day for 6 weeks, double-blind crossover design.
    • Borderline small effect on working memory (backward digit span).
    • No effect on Raven's Progressive Matrices (deep pattern matching intelligence).
    • Side effects (GI upset, bloating) were more common than with placebo, but mild.
    • No omnivore/vegan interaction (contrary to some other studies).
  • Overall Conclusions/Takeaways:
    • Creatine likely provides a small (3-8%) improvement in reaction time, episodic and working memory, and other cognitive subcategories.
    • Beneficial for: People with low meat intake (vegetarians/vegans), women (especially perimenopausal), individuals with chronic sleep debt, those with metabolic and neurological conditions, and older adults.
    • Younger, jacked, omnivore already taking creatine: May see a smaller, potentially unnoticeable cognitive benefit.
    • Dosage: 3-5 grams per day (5 grams recommended), takes about 4 weeks to reach optimal brain levels. Loading phase (20g/day for a week or two) is possible but may cause GI distress.
    • Creatine is cheap, safe, and commonly used for muscle growth, making it a "why not" supplement for potential brain benefits.

Overall Message: Creatine probably helps cognition a bit, especially for certain groups, but it's not a revolutionary brain enhancer.