The Benefits of Creatine: Mind, Muscle, and Mood

In partnership with ​Momentous

Today's Newsletter at a Glance:

• What is Creatine?

• The Benefits of Creatine: Mind, Muscle, and Mood

• Can Women take Creatine?

• The Best Way to Supplement with Creatine

What is Creatine?

You may have recently seen or heard about creatine on social media, in podcasts, or you may currently be taking it.

Let's start by answering: What is creatine?

Our bodies naturally produce creatine (endogenously), and we obtain it predominantly through our diet from meats and fish.

We store approximately 95% of our creatine in skeletal muscle, and we readily utilize it to help regenerate ATP (the energy currency of cells), providing energy.

Most people in the fitness and bodybuilding world are familiar with creatine due to its well-documented benefits, increasing muscle strength and power.

However, creatine supplementation may also benefit the brain.

The Benefits of Creatine: Mind, Muscle, and Mood

On average, individuals who follow the standard U.S. diet obtain only 0.7 grams of creatine per day from meat sources. Vegetarians and vegans both get next to nothing.

Supplementing with creatine may offer numerous benefits.

Creatine is the most studied supplement on the market.

Supplementing with creatine daily increases your body's creatine stores.

What benefits does the data suggest?

1. Maximal Strength and Muscle Output
   
   As previously mentioned, creatine enhances the rate of ATP synthesis, providing readily available energy for short bursts of high-intensity activity. ​This study​ examines upper and lower body strength in healthy individuals, comparing those who use creatine to those who do not. Researchers found a statistically significant increase in strength and power output in individuals who supplemented with creatine compared to those who did not.

2. Reducing Muscle Loss from Age
   
   You may not have any interest in lifting weights in the gym, but we are all eventually afflicted with something called sarcopenia, a condition that results in muscle loss as we age. After the age of 30, we lose approximately 8-10% of our muscle mass each decade. This is important because in late life, stability, functional strength, and avoiding falls are paramount to extend healthspan and lifespan. Creatine (especially when paired with resistance training) has shown promising results to help slow the progression of sarcopenia.
   
   
   

3. Cognitive and Neurological Benefits Creatine is well known for its physical benefits, but recent research has highlighted the mental performance and mood benefits of supplementing with creatine.
   
   With regards to neuroprotection, creatine has shown promise in improving recovery after traumatic brain injury and modulating Alzheimer's disease by supporting cellular energy metabolism. For mood, creatine supplementation has been utilized for depression. ​Preliminary data suggest​ that creatine can enhance antidepressant response, particularly in women.
   
   

Can Women take Creatine?

I frequently get asked, "Should women take creatine?"

Absolutely.

Surprisingly, studies have shown that women supplementing with creatine experience an improved overall mood.

My wife was hesitant to start taking creatine because she was worried about becoming "too bulky", "gaining weight", and "hair loss". After researching these concerns, she discovered they were unfounded in the data. She has supplemented with creatine for almost a year now and is impressed with her results.

The Best Way to Supplement with Creatine

Not all creatine is created equal.

The most thoroughly studied form of creatine is creatine monohydrate.

When purchasing creatine, look for NSF-certified products.

This ensures that the product you put in your body is third-party tested.

My family and I use ​Momentous Creatine​ because it's sourced from Creapure, a facility that adheres to rigorous quality control procedures.

The standard dosage protocol is 5 grams of creatine daily.

You can easily mix creatine in water, a morning protein shake, or your favorite drink of choice.

The time of day doesn't matter; the key is replenishing creatine stores daily.

Remember, this is a supplement, not a substitute for resistance training and exercise.

The Momentous Anniversary Sale

From now until midnight tomorrow, Momentous is having its biggest sale of the year.

You can get up to 40% OFF new subscriptions on the highest-quality supplements on the market, including the creatine my family takes daily, when you use code FORLIFE at checkout.

Why did I partner with Momentous?

I've taken Momentous supplements for years now because they use the highest-quality ingredients, and what's on the label is in the formula.

Momentous is trusted by over 150+ professional and NCAA sports teams, Olympians, and 100% of NFL teams.

I have personally collaborated with Momentous to curate a selection of products designed to support cardiovascular health, enhance physical performance, aid recovery, and promote overall longevity.

Remember to use code FORLIFE at checkout for up to 40% off any new subscriptions on my collection! ​

Only the best,

Jeremy London, MD

P.S. Don't forget to follow my podcast for free on ​Spotify​ or ​Apple Podcasts