Creatine supplementation is often linked to muscle gain, but research suggests it might also impact memory performance. Creatine is produced by our bodies and stored mainly in our (skeletal) muscles. However, it is also available in different natural sources, such as fish and meat.
๐ช๐ต๐ฎ๐ ๐ฟ๐ฒ๐๐ฒ๐ฎ๐ฟ๐ฐ๐ต๐ฒ๐ฟ๐ ๐ฑ๐ถ๐ฑ:
Researchers conducted a systematic review and meta-analysis (link to the study). Think of the systematic review as a detective gathering all available evidence on a topic. The meta-analysis then walks in, acting like a judge, combining data from multiple studies to reach a verdict. The researchers analysed several studies (23) to see if creatine could influence memory in healthy adults.
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โข Evidence suggests creatine supplementation may positively influence memory performance, especially in older adults.
โข The formulation seems to matter: creatine powder showed more promise than capsules.
โข The memory benefits were more evident in relaxed settings, not so much under stress.
๐๐ผ๐ผ๐ธ๐ถ๐ป๐ด ๐ฎ๐ต๐ฒ๐ฎ๐ฑ:
While these findings are promising, further research will be needed to uncover optimal doses and understand the long-term effects of creatine supplementation.
What do you think about creatine supplementation and memory performance? ๐ง ๐ฅ
