Brain Health Supplements

I'm a doctor, and I take creatine everyday. Not just for gym gains, but also for what it does for my brain. First, yes - it’s completely safe for most people. And research has proved it’s more than a ‘gym bro’ supplement — it even sharpens your cognitive ability. How? Creatine fuels your brain by primarily by increasing phosphocreatine levels, which ensures a steady energy supply when you’re thinking hard or under stress. And studies back this up: → In one trial, vegetarians taking creatine performed 50% better on memory tests compared to those who didn’t supplement. → Another study showed improved reasoning skills, with participants completing complex tasks 10% faster. → Creatine has been shown to reduce mental fatigue significantly, during long periods of work. So creatine may work wonders if: - You’re following a vegetarian diet (plants lack creatine naturally). - You deal with sleep deprivation or high-stress workloads on the regular. - You’re looking to improve memory or focus during intense study or work sessions. How should you consume it? For most adults, one serving of 3-5 grams daily is perfect. Stick to the basic Creatine Monohydrate - the fancier ones don’t provide any real benefits. Creatine is one of the most researched health supplements, and thousands of studies have proved it’s safe (unless you have pre-existing kidney problems). It won’t give you overnight results, but it can give you that extra brainpower boost, especially when your mental energy runs low. So if you’re healthy and curious, start with 3 grams daily from a reputable brand and see how you feel. If you’re still unsure, feel free to consult your doctor first. Would you try creatine for its cognitive benefits? Note: This post was NOT SPONSORED. #healthandwellness #creatine #brainhealth

A 30% reduction in brain atrophy and improved episodic memory has been observed (PMID: 26757190) in elderly individuals in the past by combining B vitamins (B6, B9, B12). The catch? These effects were only seen in people who had a desirable omega-3 status. Here's how it works - B vitamins facilitate the conversion of homocysteine into methionine, supporting DNA repair, methylation, and energy metabolism. - Elevated homocysteine levels (>11 mcmol/L, in this case) reduce the incorporation of DHA into neuronal cell membranes (by inhibiting phosphatidylcholine n-methyltransferase). This disrupts the structural integrity of brain cells, impairing their fluidity and ability to efficiently transmit signals critical for memory and cognition. - DHA itself stimulates the expression of enzymes needed to break down homocysteine. Together, B vitamins and DHA break the vicious cycle caused by high homocysteine, restoring optimal brain health. The VITACOG trial demonstrated that B vitamins slowed brain atrophy by 30% in individuals with elevated homocysteine levels (>11 μmol/L) and high omega-3 status (>579 μmol/L). This highlights the importance of achieving optimal omega-3 levels for cognitive benefits. Supplementing with a combined 2,000 mg EPA/DHA daily has been shown (PMID: 31757628) help most individuals achieve an Omega-3 Index of 8%+, amplifying the benefits of B vitamins.

Creatine - an overlooked nutrient for lifecycle health. Focused ultrasound could turn a muscle supplement into a brain-saving therapy by sneaking #creatine past the brain’s protective shield. Virginia Tech researchers, backed by a new grant, are testing focused ultrasound that slips creatine across the blood-brain barrier, where it fuels #ATP production and steadies critical brain signals. Creatine is widely recognized as a supplement that helps build muscle, but its role in human #health goes far beyond the gym. In some cases, it can make the difference between life and death. “Creatine is very crucial for energy-consuming cells in skeletal muscle throughout the body, but also in the #brain and in the #heart,” said Chin-Yi Chen, a research scientist at Virginia Tech’s Fralin Biomedical Research Institute at VTC. Chen is part of a team exploring a novel method for delivering creatine directly to the brain using focused ultrasound Inside the brain, creatine plays a key role in generating #cellular energy. It works alongside phosphoric acid to help produce adenosine triphosphate (#ATP), a molecule that powers nearly every function in living cells. Beyond energy production, creatine also influences the way brain cells communicate. One of its key effects is on the brain’s primary inhibitory system, which relies on the neurotransmitter gamma-aminobutyric acid (#GABA). This system helps regulate brain activity and has been linked to functions such as #learning, #memory, brain #development, and the prevention of #seizures. There are so many #exciting creatine health impacts to discuss and #learn about. This is a #lifecycle #nutrient. We should be discussing #essentiality, do you agree? Read more about the great work funded by the Association for Creatine Deficiencies via this link or the PDF'd article https://lnkd.in/e4MJPQx5 and https://lnkd.in/e4my7crm Rick Kreider Rick Collins Jose Antonio PhD FNSCA FISSN Jeffrey Stout PhD Hank Schultz Diego A. Bonilla Stacy T. Sims, PhD Sebastian Krawiec Michelle Arent Shawn M. Arent, PhD, CSCS, FISSN, FACSM, FNAK Darren Candow Scott Dicker Scott Forbes David L. Katz, MD, MPH David Abbasi, MD Susan Hewlings William Wallace, Ph.D

Creatine: Is it not just for muscles anymore? Could it be an ally for your brain? Here are 5 brain healthy messages I share w/ folks who ask about creatine. Spoiler alert: If you are a vegetarian pay attention. Konstantinos Avgerinos and colleagues published this paper in Experimental Gerontology, in case you missed it in 2018. Let's review where we are today. Key Points: - Is emerging science challenging our assumptions on creatine? - The authors performed a systematic review. - Folks typically think of creatine as a supplement best known for athletic performance. - Could it have meaningful effects on short-term memory and reasoning skills? - Could it have implications for Parkinson’s, Alzheimer’s, and other dementias. - Creatine supports brain energy metabolism, not just muscles. - Short-term memory and fluid intelligence has revealed improvement in a few trials. - Vegetarians may have benefited more from taking this supplement, likely due to lower dietary creatine intake. - Young adults showed little to no cognitive benefit, suggesting age or stress may increase demand. - Side effects were minimal (e.g., bloating, headache). My Take: Here are 5 brain-healthy messages I think about when discussing creatine: 1- Energy matters in brain health: creatine fuels ATP production and this is vital for neurons under stress, aging, or neurodegeneration. 2- Parkinson’s, Alzheimer’s and dementia brains may benefit from energy support: While past trials in Parkinson’s didn’t show motor slowing, cognitive outcomes weren’t the focus. Could it help memory and fatigue in select people and especially in dementia? We still don't really know. 3- Creatine is definitely not a miracle, but a tool: Creatine does not cure dementia. It is reasonable for people interested to make it part of a personalized brain health plan, however the evidence is still lacking. 4- Who might benefit? Older adults, those with cognitive fatigue, vegetarians, and people with early memory issues. 5- Talk before you supplement: Creatine is generally safe, but it’s still a supplement. Discuss with your doctor, especially if you have kidney disease or other health conditions. Recent studies suggest that creatine may enhance cognitive functions such as memory, processing speed, and mental clarity. These effects are especially notable in older adults and individuals experiencing stress or sleep deprivation. One study Scientific Reports showed a single high dose of creatine improved cognitive performance in sleep-deprived participants. Creatine has been linked in a few studies to improved mood and anxiety reduction. What do we need? There is a critical shortage of large-scale trials in Parkinson’s and Alzheimer’s. Until then, let’s keep asking bold questions and exploring safe, science-backed options that may possibly improve brain health. https://lnkd.in/eRNWncM7 PIC is from Rochel/colleagues 2021. Parkinson's Foundation Norman Fixel Institute for Neurological Diseases