Lecture: Creatine and Its Impact on Mood and Cognition

Introduction to Creatine and Mood Disorders

• Creatine's Role: Not traditionally associated with mood disorders, but emerging research suggests a link.
• Conditions Studied: Depression, anxiety, PTSD; these conditions might decrease brain creatine stores.
• Potential Benefits: Creatine supplementation may help offset negative effects or symptoms, but studies are ongoing and often participants are also on medications.

Mechanisms in the Brain

• Bioenergetic Demand: The brain is highly energy-demanding and creatine may support its energy needs.
• Research Evidence: Mostly rodent models; human studies are emerging.
• Post-COVID Relevance: Increased mental health issues post-pandemic highlight the importance of this research.

Creatine and Cognitive Performance

• Older Adults: Have shown the best results, especially when under stress (e.g., hypoxia, sleep deprivation).
• Memory Improvement: Meta-analysis found creatine improves memory and recall when the brain is stressed.
• Mechanisms: Reduces oxidative stress, improves mitochondrial health.

Diet and Creatine Levels

• Vegetarians/Vegans: Less creatine in muscles but not in the brain, as the brain maintains creatine levels independently.
• Brain's Independence: Capable of synthesizing its own creatine, possibly requiring higher supplementation doses for significant effects.

Inflammation and Creatine

• Neuroinflammation Reduction: Creatine may reduce inflammation and oxidative stress, potentially benefiting brain health.
• Systemic Impact: Effects on muscle, bone, and brain inflammation are interconnected.

Dosing Strategies

• General Recommendations: 10-20 grams/day over weeks for brain benefits; results aren't immediate.
• Instagram Claims: Lower doses (1-2 grams) are less effective for cognitive purposes.

Additional Benefits

• Across Age Groups: Benefits observed in children and adolescents, particularly in reducing post-concussion risks.
• Sleep and Cognition: Creatine can help mitigate cognitive decline due to sleep deprivation by reducing neuroinflammation.

Synthesis and Production

• Brain Production: Similar process to liver, involving amino acids arginine and glycine.
• Daily Production: Body produces 1-3 grams/day, with variability in brain production.

Conclusions

• Long-term Use: Necessary for brain benefits; not effective as a short-term nootropic.
• Further Research Needed: Especially on dietary impacts and different population responses.

Additional Information

• Find Dr. Darren Kando: Instagram handle @Dr. Darren Kando

This summary provides an overview of the lecture discussing creatine's impact on mental health and cognitive function, emphasizing the need for further research and understanding of creatine's mechanisms and benefits.