Let’s Revisit Brain Health
Do these glasses make me look smarter or is it the Creatine?
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A few years ago I shared all the ways I was taking care of my brain in this post. I’m happy to report I’ve cultivated a taste for salmon, and it’s in regular rotation in our meal planning. I’ve also really been working on my sleep now that we have settled into a routine in Chattanooga. I get my morning light to help set my circadian rhythm, limit screen time at night, and eat early enough that my body has time to digest my meal and is ready for sleep at a reasonable hour. I’ve been trying mouth taping recently as well, but the jury is still out on that.
I’ve also added creatine to my routine, pairing it with my electrolytes in a 25oz bottle of water. I know most people think creatine is for bodybuilders, and while it’s true, it does make energy more available to the body for more intense workouts, its benefits are so much more than that. If you’ve read this post on why working out is important as we age. This post, about how vital it is for women, especially to Lift Heavy Shit, you already know that lifting won’t turn you into Arnold, but it will help you prevent falls and breaks by keeping your bones strong, as well as keep your blood sugars in check because muscle helps blood excess sugar out of your bloodstream. More muscle mass equals more tissue to soak up that circulating glucose. Creatine* can give you that extra energy to fuel workouts that build more strength. But here is the cool part that is just starting to get more exposure: Creatine* is also really important for brain health. Did you know your brain actually uses a LOT of energy to do its job? Think of your brain as another big muscle group. The same energy system that fuels your muscles for a workout fuels your brain for all of its normal processes to keep the body humming. So it makes sense that if your energy stores are low and you want to supplement to optimize your workout, that same supplementation is going to give your brain the extra energy it needs to keep neurons firing, maintaining energy homeostasis.
So how much creatine* do you need? I’ve been adding 1 scoop, which is 5 grams. 3-5 grams seems to be the standard dose, but we are all bio-individual, and I would encourage you to test it out for yourself to find your optimal amount. I would also encourage you to read up on it, as some of the research for cognitive benefits suggests higher doses, so it really depends on the outcome you are looking for.
