Creatine as a Nootropic Supplement

Pictured above is creatine being measure in a spoon. This is not a recommended way to measure your creatine dosage.

The odds are that you have heard of creatine and its association with athletic performance. Creatine is a popular choice for athletes thanks to its effect on lean muscle mass and its energy-boosting properties.

But did you know that creatine also has nootropic properties? The benefits of creatine are myriad: increased memory, reduced fatigue, improved mood, and even reduced brain fog. Let’s take a closer look at the mental benefits you’ll receive from taking creatine supplement.

Memory Benefits of Creatine

Creatine can be used a nootropic to boost brain power.
Creatine is a proven brain-booster!

Creatine is  known to increase your short-term memory and this increase is one of the most well-documented benefits of the compound. Supporting studies abound: improvements in memory span[1], improvements in working memory[2], and prevention of memory decline [3]. Scientifically, the results are in: creatine is great for improving memory.

So how exactly does a supplement known for its physical benefits do so much for the brain? Creatine primarily works by increasing your synthesis of adenosine triphosphate, or ATP [4]. ATP is a nucleotide that functions as the primary source of energy for cells.

In other words, the more ATP that you’re synthesizing, the more fully and efficiently your cells can transmit information. Think of ATP as the “fuel” for the neurological vehicles taxiing information around your brain. Higher levels of ATP make calling to mind that elusive word or thought that much easier.

Creatine for Fatigue

Creatine’s ability to enhance your production of ATP also ties directly into another one of its main benefits: fatigue reduction. Studies have found that creatine’s abilities to reduce fatigue and boost energy are apparent even at low doses [5]. Since increased ATP boosts cellular performance, creatine is at least partially responsible for this energy boost, but there is more to the picture than that.

After a successful study on creatine’s mental-fatigue-reducing effects, a team of researchers measured an increase of cerebral-oxygenated hemoglobin in the brains of the test subjects. This increase was evidence of increased oxygen use by the brain. In other words, creatine primes your brain for improved performance.

Creatine for Mood

Creatine's nootropic side effects include increased mood.
Creatine can boost your mood.

Studies have found that taking a creatine supplement has mood boosting properties both on its own and synergistically with prescription anti-depressants [6]. This synergy too ties into creatine’s boosted production of ATP. Beyond that, creatine has also been shown to reduce some of the side effects of sleep deprivation, such as irritability [7].

Additionally, boosted energy levels means reduced stress making it much easier for your better moods to shine through. While the exact benefits of creatine for mood are not fully understood, what we know so far seems promising.

Creatine for Brain Fog

One of the bottom lines of nootropics is that, one way or another, you are probably going to deal with brain fog. Some people might be looking to alleviate existing brain fog, while for others brain fog may be caused by a nootropic.

Either way, the verdict is clear: having a gummed-up haze hampering your mental performance is no fun. The great news is that here too a creatine supplement will benefit you. Here is the impressive part: even this benefit is tied to creatine’s ATP production, albeit from a slightly different way. Increased ATP improves your brain’s ability to block negative effects by allowing the brain to more quickly deal with any deficiencies.  A study found that creatine supplementation improved the subject’s fluid intelligence, or their ability to solve problems and derive meaning from abstract knowledge [8]. Or in other words, directly counteract the effects of brain fog.

Bottom Line: Creatine as a Nootropic

Creatine is a harmless amino acid with many benefits for the keen-eyed nootropic user looking for something to top off their stack. As long as you keep your dosing at safe levels, creatine has tremendous potential for improving your mental performance. Not only that, but thanks to the ways a creatine supplement will benefit your mood and fatigue, creatine is an almost sure-fire way to improve your all-around quality of life.

SOURCES:

  1. http://www.ncbi.nlm.nih.gov/pubmed/14561278
  2. http://www.ncbi.nlm.nih.gov/pubmed/21118604
  3. http://www.ncbi.nlm.nih.gov/pubmed/17828627
  4. http://www.researchgate.net/publication/44694983_Dietary_supplementation_of_creatine_monohydrate_reduces_the_human_fMRI_BOLD_signal
  5. http://www.ncbi.nlm.nih.gov/pubmed/11985880
  6. http://www.ncbi.nlm.nih.gov/pubmed/22864465
  7. http://www.ncbi.nlm.nih.gov/pubmed/16416332
  8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/

Making Your Pre-Workout Supplements Synergistic

One of the biggest challenges bodybuilders and other strength training athletes face is how to make their workouts more productive. Many times, this issue is not related to the actual training. Instead, it is centered on their nutritional and supplementation routine. While a large number of athletes will certainly agree that good pre workout nutrition is necessary, not many take the time to consider ways to make those supplements produce a synergistic effect.

What is Synergy?

supplement synergy for improved performance in the gymSynergy is a scientific concept that basically means combining two or more things in such a way that both become more effective than they would otherwise. In other words, two plus two is not four, it becomes five (or even six) when synergy is present.

In order to make your pre-workout supplements (and your workout itself) more effective, it is important to be eating a healthy diet. This means getting your carbs, proteins, and fats in the proper amounts and percentages. Being under-nourished is just as bad as eating too much.

Testosterone Boosters

One of the easiest ways to help you in your fitness goals is by taking a testosterone booster. This is a longer term solution, since these types of supplements are slow-acting and require consistent use. However, when the effects take place, it will be that much easier to gain muscle and even lose fat. Thus, they will help you to achieve your goals faster. You can buy testosterone supplements from this site.

Creatine Monohydrate Powder

Creatine is one of the most effective and thoroughly researched bodybuilding supplements on the planet. This supplement can be very effective at improving strength and for building additional muscle mass. When added to your routine, creatine monohydrate powder will help to make your workouts much more productive and effective.

Glutamine Supplement

The main effect of this amino acid is to help improve nitrogen balance, which is essential for synthesizing proteins and building muscle. Not only will glutamine have a synergistic effect on your pre-workout supplements, but it will also last long after the workout is over. It will also help to improve your recovery and healing time.

Citrulline Malate Powder

This supplement might be the best at inducing a synergistic effect. If your pre-workout supplements include something designed to help you maintain more energy and an enhanced focus, then this will multiply the effects. Not only will it serve to provide more energy, but it may also lead to more endurance. Citrulline malate enhances ATP production, delaying the onset of muscular fatigue.

If you are interested in being more effective in the gym and helping your pre-workout supplements to have an increased effect, then consider some of the above products. They are all backed by tons of research and the actual results of real users!