Creatine can protect brain

Creatine is a nitrogen—containing molecule produced in the liver and brain from amino acids (arginine, glycine, and methionine), as well as from meat and fish. It plays a key role in providing the body with fast energy through the formation of ATP (adenosine triphosphate), reduces inflammation and protects cells from oxidative stress. Most of the creatine in cells is stored as phosphocreatine, which can quickly restore ATP levels under intense stress.

Although creatine is commonly associated with muscle growth, scientists’ new attention is focused on the so–called “muscle—brain axis,” a two-way communication system in which muscles and the brain interact through signaling proteins called myokines.

During physical activity, muscles release myokines, substances that affect the functions of other organs, including the brain. Some of them, for example, BDNF (brain neurotrophic factor), cathepsin B, interleukin-6 (IL-6), insulin-like growth factor-1 (IGF-1), irisin and lactate, cross the blood-brain barrier, stimulating the growth of neurons, the formation of new neural connections and improving signal transmission in existing circuits.. It helps to improve cognitive abilities, reduce anxiety, and even prevent neurodegeneration.

BDNF levels rise especially sharply after exercise, and irisin and IGF-1 are also involved in maintaining neuroplasticity, the brain’s ability to adapt.

Creatine enhances the production of myokines both directly (by stimulating signaling pathways such as mTOR) and indirectly by increasing the energy potential of cells. Its contribution to the production of IGF-1 is especially important, which, in turn, affects neurogenesis and synaptic plasticity. In addition, it helps maintain a balance between inflammatory and anti-inflammatory reactions in the body.

Interestingly, with short-term creatine intake, the blood lactate level may not change, but the production of other myokines, especially BDNF, is activated due to improved energy metabolism.

Accumulated evidence suggests that creatine can improve mood and reduce symptoms of depression by acting at the level of neurotransmitters such as serotonin and dopamine. It also enhances the regulation of emotions and can quickly have an antidepressant effect.

In one pilot study, taking 5 grams of creatine per day in combination with cognitive behavioral therapy for 8 weeks produced better results in reducing depressive symptoms than therapy without supplementation.

Creatine can also perform a neuroprotective function — it is found in synaptic vesicles, participates in the transmission of nerve impulses and improves mitochondrial activity in the hippocampus. Its antioxidant properties, ability to reduce oxidative stress and maintain neuron health make it a promising treatment for neurodegenerative diseases such as Parkinson’s and Huntington’s disease.

Its potential for preventing brain damage caused by concussions, as well as for improving maternal health during pregnancy, is also discussed.

Creatine improves insulin sensitivity by increasing glucose uptake by muscles and thereby promoting myokine secretion. These effects may be especially beneficial in metabolic disorders and with age.

Creatine is not just a supplement for bodybuilders. It activates the muscle–brain axis, promoting the production of myokines, protects the brain from inflammation and oxidative stress, improves cognitive function and can alleviate depression. However, despite the promising results, additional clinical studies are needed to confirm the effect of creatine on the levels of BDNF and other myokines.

At the moment, scientists are confident that creatine can not only improve physical fitness, but also become part of strategies for maintaining mental and cognitive health.