Andy Galpin - How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
Creatine monohydrate is a widely studied supplement known for its benefits in sports and cognitive health. It is naturally derived from amino acids and stored in muscles, liver, testes, and brain. Its role in the brain is crucial as it serves as a quick energy source, which is particularly beneficial in conditions like traumatic brain injuries (TBI) and cognitive decline due to aging. Research indicates that creatine can improve cognitive function in both injured and healthy individuals. It is especially effective in preventing second impact syndrome, a condition where repeated head injuries cause more damage if creatine levels are depleted. Studies have shown that creatine supplementation can reduce cortical damage by 35-50% following a TBI. It also supports mood, sleep, and cognitive functions post-injury. Creatine is generally safe with minimal side effects, though high doses may cause gastrointestinal distress. While creatine can be obtained from food sources like meat, supplementation is often more practical due to the high amounts needed for therapeutic effects.
Key Points:
- Creatine improves cognitive function in brain injuries and aging.
- It helps prevent second impact syndrome by maintaining creatine levels.
- Supplementation can reduce cortical damage by up to 50% after TBI.
- Typical doses for brain health are higher than for performance, around 20g/day.
- Creatine is safe with minimal side effects, though high doses may cause GI distress.
Details:
1. 📚 Introduction to Creatine Monohydrate
- Creatine monohydrate is the most widely studied sports supplement with extensive research across various populations including healthy, diseased, young, old, men, women, and children.
- There are very limited side effects reported for creatine supplementation, making it a safe option for most users.
- Creatine is a naturally occurring derivative of three amino acids: methionine, glycine, and arginine, and is commonly stored in muscles, liver, testes, and brain.
- In addition to being a great fuel source for muscles, creatine is stored in the brain, where it can be utilized effectively.
2. 💡 The Brain Benefits of Creatine
2.1. Cognitive Function Improvement
2.2. Injury Recovery and Risk Reduction
2.3. Practical Applications for High-Risk Groups
3. 🔬 Evaluating Evidence Strength
- The Strength of Evidence (SOE) scale evaluates the robustness of evidence from 1 (strongest) to 5 (weakest).
- Score 1: Consistent results across multiple studies, including randomized control trials and systematic reviews.
- Score 4-5: Weaker evidence, possibly from case studies or mechanism-only research.
- SOE considers research design, study quality, applicability to patient care, and other factors.
- Individual preferences for actionable evidence vary depending on context, such as requiring animal or human studies.
- Example: Creatine monohydrate has an SOE rating of 2, indicating strong evidence from multiple trials.
4. 🧠 Creatine's Positive Effects Across Populations
4.1. Psychiatric Benefits of Creatine
4.2. Cognitive Benefits of Creatine
5. 💊 Effective Creatine Supplementation
- Creatine remains a cost-effective supplement, cheaper than standard hospital protocols, despite increased prices in recent years.
- A study showed that six months of creatine supplementation in children resulted in no adverse effects on kidney, liver, or heart health, suggesting a strong safety profile.
- Creatine supplementation has a high chance of success for improving physiological functions and symptoms with a low risk of injury or adverse effects.
6. ⚠️ Considering Risks and Side Effects
- Research indicates that for brain injuries, creatine monohydrate is typically administered at about 20 grams per day, which is four times the standard dose for performance enhancement.
- Consistent dosing is crucial, with studies often using 5 grams four times daily instead of a single 20-gram dose.
- High doses, such as 35 grams per kilogram of body weight, have shown potential in reducing cognitive decline following sleep deprivation, indicating notable acute benefits.
- While creatine's benefits can be both acute and chronic, acute effects often require higher dosages compared to chronic use.
- For enhanced cognitive function, a study on mountain bikers reported improvements with 20 grams per day over seven days.
- A maintenance dose of 5 to 10 grams per day is typically sufficient for ongoing cognitive health benefits.
- In high-pressure situations, such as competitive events, temporarily increasing the dose to 20-30 grams daily for a week is advisable.