Creatine

Creatine - Nootropics Expert
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Nootropics Expert
Creatine has been shown to boost cognition and prevent mental

fatigue
Creatine is one of the most eective cognitive enhancers available.
This non-essential amino acid is synthesized in your liver, kidneys
and pancreas. And used in your brain to re-charge the Adenosine
Triphosphate (ATP) that fuels the mitochondria in brain cells.
Creatine is stored in your body as phosphocreatine. When ATP is
used in your neurons to fuel mitochondria, it loses a phosphate
molecule. Turning it into adenosine diphosphate (ADP).
Creatine steps in and oers ADP a phosphate molecule. Turning it
back into ATP to be used again to fuel mitochondria. Creatine
essentially re-charges the fuel cells in your neurons.
Creatine is critical for mental energy, neurotransmitters, as a
neuroprotectant and anti-oxidant.
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Creatine helps:
Brain Energy. Creatine can reduce mental fatigue. Creatine
re-charges ATP which is the fuel source for your brain cells.
Neurotransmitters. Creatine re-charges ATP which is directly
involved in producing, packaging and secreting
neurotransmitters. Creatine boosts intelligence, improves
memory, facilitates faster thinking, and improves mood.
Neuroprotectant. Creatine fuels ATP, and boosts cellular
metabolism which helps protect against neuronal damage from
toxins. And improves cognition.
Overview
Creatine is an amino acid thats synthesized in your kidneys, liver
and pancreas. Its produced from the amino acids methionine,
glycine and arginine. You can also get creatine from eating wild
game, red meat, eggs and sh. Or a supplement.
Creatine
Creatine is stored in your body as creatine phosphate, or

phosphocreatine. And is critical for fueling Adenosine
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Triphosphate (ATP) in the mitochondria of your brain cells.

Heres how it works
ATP is the primary energy molecule used in your cells as energy.
ATP is your bodys natural fuel source. ATP is broken down to
produce biochemical energy throughout your body. Including in your
brain cells.
During this biochemical process, ATP loses one of its phosphate
molecules. And is changed to adenosine diphosphate (ADP). This
is where creatine steps in.
Remember, creatine is stored in your body as creatine phosphate. It
re-charges ADP by donating a phosphate molecule to ADP. Which
produces more ATP that can be used to make more energy.
Without creatine to re-charge ATP, your brains cells are literally
starved for energy.
Creatine Monohydrate vs. Buered Creatine vs.

Creatine Ethyl Ester: Whats the Dierence?
Its easy to get confused by the many forms of creatine available.
And how to know which one works best in your nootropic stack.
Well, lets get past all the marketing hype, and settle this now.
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Creatine is one of the most well-researched supplements in the

world. Thanks in large part to the sports-nutrition world.
Creatine monohydrate is the form used in most of the clinical
studies on creatine. Its the gold standard of creatine. And has been
proven over decades of use.
Buered creatine is marketed as being able to outperform creatine
monohydrate because of its higher pH level. But research does not
back up this claim.
Researchers in the Exercise and Sport Nutrition Laboratory at
Texas A&M University conducted a double-blind study with 36
resistance-trained athletes.
They tested creatine monohydrate (Creapure) against buered
creatine (Kre-Alkalyn). Following manufacturers directions for
loading and maintenance phases. And ran the trial for 28-days.
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The research team concluded there was no evidence that

supplementing with a buered form of creatine resulted in fewer
side eects. Or that the buered form was more ecacious and/or
safer than creatine monohydrate.[i]
Creatine Ethyl Ester is another form of creatine that is supposed to
convert back to usable creatine once in your body. Its marketed as
having better absorption than creatine monohydrate. But the
research shows its actually less eective. Because once in your
body, its converted into an inactive form called creatinine.[ii]
The bottom line is dont overpay for fancy forms of creatine. No
matter how good the marketing hype.
Creatine monohydrate is still the least expensive and most
eective form of creatine available today.
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How does Creatine Work in the Brain?

Creatine boosts brain health and function in several ways. But two
in particular stand out.
1. Creatine levels linked to optimal memory ability and
retention.
One study at the University of New Mexico investigated working
memory ability. Or the brains ability to hold information for future
use. Scientists studied childrens brains aged 7 through 12 using
magnetic resonance spectroscopy. And measured various brain
neurochemicals.
The study found that children with the highest levels of creatine in
their brain had a better working memory. And concluded, we
speculate that higher resting creatine levels may allow for greater
in-task activation [and] facilitate processing.[iii]
2. Creatine directly impacts mental fatigue.
Another study published in Neuroscience Research examined the
eects of supplemental creatine on mental fatigue. 24 healthy
adults participated in this double-blind, placebo-controlled study.
In this study, the adults who took 8 grams of creatine daily for
5-days showed signicantly less mental fatigue while performing
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math than those who took no creatine.[iv] The research team said
that creatine appeared to help increase oxygen utilization in the
brain.
How things go bad:

ATP and creatine are critical to brain function. If you dont have
adequate creatine to recharge ATP, your brain cant function at its
best.
And certain genetic disorders can interrupt brain creatine

metabolism. Causing signicant neurological defects.
Lack of ATP and creatine will aect neuron repair, and the
production and transmission of neurotransmitters.
If a creatine deciency is caused by a genetic defect early in life, it
can result in developmental delay, mental retardation, speech
disabilities and muscle weakness.
Cognition, memory, recall, reaction time and mood diminish
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Brain cell membranes degenerate

Neurotransmitter levels decline
Mental health, language and ne motor skills decline[v]
All of these changes in brain energy metabolism are contributing
factors to neurodegenerative diseases, including Alzheimers,
Parkinsons, ALS, epilepsy, and dementia.
But even if youre not concerned with genetic defects, or the eects
of aging, Creatine can help.
Creatine to the rescue

Study after study shows that creatine supplementation has a
signicant impact on working memory and intelligence. Both tasks
that require mental speed of processing.

Creatine supplementation plays a major role in brain energy
capacity. And inuencing brain performance.
You may nd it curious that researchers who study cognition and
athletic performance seem to favor using vegetarians and vegans.
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And giving them creatine supplements.

They use vegetarians as test subjects because creatine is only
found in animal esh. And vegetarians dont eat meat.
Creatine is not an essential amino acid because we can synthesize
it from other amino acids. But amino acids found in plant foods are
not synthesized very eciently. This is the reason why vegetarians
have lower creatine levels in their bodies than those of us who eat
meat.
Our cells run on energy supplied by ATP. We burn ATP energy
when using our muscles. But we go through ATP faster when we
use our brains.
Consider that our brain only makes up about 1 3% of our body
weight. But the billions of neurons in our brains use 20% of our
bodys total ATP-derived energy.
ATP energy is used in your brain for neuronal repair. And to
produce, package and secrete neurotransmitters. Its the power
behind bioelectrical signals when neurons communicate with each
other.
During this neuronal activity, ATP loses one of its phosphate
molecules. And is changed to ADP. Creatine is needed to recharge
ADP by donating a phosphate molecule. So you can use that ATP
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energy again.
This is why every neurohacker should have creatine as part of their
nootropic stack.
How does Creatine feel?

Once you start supplementing with creatine, you should experience
improved cognitive function. Thinking will be clearer and faster.
Mental energy will get a boost. And you wont feel mentally wasted
after an intense mental workout.
Reading should be easier and you wont nd yourself re-reading
that last sentence or paragraph.
Overall, you should feel a boost in both physical and cognitive
abilities. And an improvement in your sense of well-being. Youll feel
better!
The Research
Creatine was identied way back in 1832. And science has been
researching it in every way possible since then. Thousands of
studies have been done on physical and brain health. And how
theyre related to creatine.
Creatine Boosts Working Memory & Intelligence
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A research team at the University of Sydney decided to test the

eect of creatine supplementation in 45 young adult vegetarians.
People who stick to a vegetarian diet are typically decient in
creatine. Because red meat is a main source of this critical nutrient
in our diet.
In this double-blind, placebo-controlled trial they gave some of the
young adults 5 grams of creatine once a day for 6 weeks. Then they
tested for intelligence and working memory performance.
The researchers found that creatine supplementation had a
signicant positive eect on both working memory and intelligence.
Both methods that they used to test the subjects required speed of
processing.
The research team concluded brain energy capacity has a profound
role inuence on brain performance. And that brain energy relies on
creatine.[vi]
Creatine Increases I.Q & Attention Span
Scientists at the University of Sunderland in the U.K. conducted a
double-blind, placebo-controlled study. Working with 34 healthy
men and women with a mean age of 21 years. None of the
participants were vegetarian.
One group took 5 grams of creatine daily for 2 weeks. And the other
group took a placebo. They were tested before supplementation.
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And then after 2 weeks of using either creatine or the placebo.

The tests consisted of Memory Scanning, Number-Pair Matching,
Sustained Attention and Arrow Flankers, followed by an IQ test.
These tests were mentally strenuous by any standard.
The researchers concluded that those taking creatine tested much
better, and showed less mental fatigue than the placebo group.
Creatine increased attention span, I.Q, and working memory.[vii]
Creatine Repairs Brain Cells
Drugs currently used to treat neurodegenerative diseases like
Parkinsons and Alzheimers provide temporary relief of symptoms.
But do not stop the underlying cause of the disease.
Scientists are now working on therapies that focus on replacing
injured and dead brain cells. And boosting growth factor along with
other neurotrophic molecules.
These new therapies include developing vaccines. And using
compounds like creatine to immunize against these life-threatening
diseases.[viii]
One thing scientists know for sure is impaired energy metabolism
plays a prominent role in many of these neurological diseases.
Recent studies show impaired energy production in the brain
causes neuron cell death.
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Optimal levels of ATP are crucial to maintaining healthy brain cells.

And creatine is a critical in maintaining cellular energy levels.
Supplementing with creatine has been proven for neuroprotection in
a wide range of neurodegenerative diseases. Including Parkinsons,
ALS, Alzheimers, stroke and epilepsy.[ix]
Dosage Notes
Recommended dosage of creatine for nootropic benet is 5 grams
per day.
Studies show that creatine should be consumed with carbohydrates
for best absorption.[x]
The myth that you should not take creatine with caeine is exactly
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that a myth. No reliable study has shown this to be true.
Side Eects
Creatine is produced naturally in your body. So is considered
well-tolerated and safe.
But over-consumption of creatine can be hard on your kidneys and
liver. These organs are creatine factories. And too much creatine
can overwork them. If you are dealing with liver or kidney problems,
talk to your doctor before supplementing with creatine.
Pure creatine is the safest. But many commercially available
creatine supplements contain contaminants. Check the labels
carefully. Review the manufacturers website and any other material
they oer that attests to their quality standards.
Other side eects can include mild diarrhea, gas, upset stomach or
stomach cramps, muscle cramps, increased urination, headaches,
reduced appetite and water weight gain. Usually when using too
much creatine. Or during the loading phase of creatine
supplementation.
Because creatine causes an energy boost in many neurohackers,
avoid dosing in the evening. Or you may nd diculty getting to
sleep.
Available Forms
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The best dietary source of creatine is found in wild game. Other

sources include red meat and certain sh.
The most common and least expensive form of creatine available
as a supplement is in powder form. Its also available in capsules
and a liquid.
We recommend skipping all the creatine nitrates, ethyl esters,
malate, HCLs and others and stick with creatine monohydrate in
powder form.
Nootropics Expert Recommendation

Creatine 5 grams per day
We recommend using Creatine as a nootropic

supplement.
Your body does make some creatine on its own. And from the food
you eat. But if youre a vegetarian, or dont get enough quality
creatine in your diet every day, you will benet by adding creatine to
your nootropic stack.
Creatine is critical for fueling the activity in your neurons needed for
cognition, memory, critical thinking, decision-making and more.
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Creatine is especially helpful if youre dealing with fatigue. Or

putting unusually high demands on your brain. Resulting in mental
fatigue.
Studies have shown creatine can help prevent a host of
neurodegenerative diseases as well.
We suggest a dose of 5 grams daily. It takes a while for creatine to
build up in your system. So if youd like to get the benets faster,
load with 20 grams a day for a week. And then pull back to a
maintenance dose of 5 grams daily.
And Creatine is a great compliment to a stack including any
nootropic from the racetam-family. Anything that causes an
increase in uptake of acetylcholine in your brain. And an increase in
mental processing.
You need to provide your brain with the fuel it demands. And
creatine is a proven way to do it.
References
[i] Jagim A.R. et. Al. A buered form of creatine does not promote
greater changes in muscle creatine content, body composition, or
training adaptations than creatine monohydrate. Journal of the
International Society of Sports Nutrition. 2012 Sep 13;9(1):43.
(source)
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[ii] Giese M.W., Lecher C.S. Non-enzymatic cyclization of creatine

ethyl ester to creatinine. Biochemical and Biophysical Research
Communications. 2009 Oct 16;388(2):252-5. (source)
[iii] Yeo R.A., Hill D., Campbell R., Vigil J., Brooks W.M.
Developmental instability and working memory ability in children: a
magnetic resonance spectroscopy investigation. Developmental
Neuropsychology. 2000;17(2):143-59. (source)
[iv] Watanabe A., Kato N., Kato T. Eects of creatine on mental
fatigue and cerebral hemoglobin oxygenation. Neuroscience
Research. 2002 Apr;42(4):279-85. (source)
[v] Wyss M., Schulze A. Health implications of creatine: can oral
creatine supplementation protect against neurological and
atherosclerotic disease? Neuroscience. 2002;112(2):243-60
(source)
[vi] Rae C., Digney A.L., McEwan S.R., Bates T.C. Oral creatine
monohydrate supplementation improves brain performance: a
double-blind, placebo-controlled, cross-over trial. Proceedings:
Biological Sciences/The Royal Society. 2003 Oct
22;270(1529):2147-50. (source)
[vii] Ling J., Kritikos M., Tiplady B. Cognitive eects of creatine
ethyl ester supplementation. Behavioral Pharmacology. 2009
Dec;20(8):673-9. (source) (full study)
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[viii] Esposito E., Cuzzocrea S. New therapeutic strategy for

Parkinsons and Alzheimers disease. Current Medical Chemistry.
2010;17(25):2764-74. (source)
[ix] Klein A.M., Ferrante R.J. The neuroprotective role of creatine.
Sub-cellular Biochemistry. 2007;46:205-43. (source)
[x] Green A.L., Simpson E.J., Littlewood J.J., Macdonald I.A.,
Greenha P.L. Carbohydrate ingestion augments creatine retention
during creatine feeding in humans. Acta Physiologica
Scandinavica. 1996 Oct;158(2):195-202. (source)
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Creatine - Nootropics Expert

Creatine - Nootropics Expert

Creatine has been shown to boost cognition and prevent mental

Creatine - Nootropics Expert

Creatine is stored in your body as creatine phosphate, or

Creatine - Nootropics Expert

Triphosphate (ATP) in the mitochondria of your brain cells.

Creatine Monohydrate vs. Buered Creatine vs.

Creatine - Nootropics Expert

Creatine is one of the most well-researched supplements in the

Creatine - Nootropics Expert

The research team concluded there was no evidence that

Creatine - Nootropics Expert

How does Creatine Work in the Brain?

Creatine - Nootropics Expert

How things go bad:

And certain genetic disorders can interrupt brain creatine

Creatine - Nootropics Expert

Brain cell membranes degenerate

Creatine to the rescue

that require mental speed of processing.

Creatine - Nootropics Expert

And giving them creatine supplements.

Creatine - Nootropics Expert

How does Creatine feel?

Creatine - Nootropics Expert

A research team at the University of Sydney decided to test the

Creatine - Nootropics Expert

And then after 2 weeks of using either creatine or the placebo.

Creatine - Nootropics Expert

Optimal levels of ATP are crucial to maintaining healthy brain cells.

Creatine - Nootropics Expert

that a myth. No reliable study has shown this to be true.

Creatine - Nootropics Expert

The best dietary source of creatine is found in wild game. Other

Nootropics Expert Recommendation

We recommend using Creatine as a nootropic

Creatine - Nootropics Expert

Creatine is especially helpful if youre dealing with fatigue. Or

Creatine - Nootropics Expert

[ii] Giese M.W., Lecher C.S. Non-enzymatic cyclization of creatine

Creatine - Nootropics Expert

[viii] Esposito E., Cuzzocrea S. New therapeutic strategy for

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