Overview
This lecture discusses the brain-boosting effects of guanidinoacetate (GAA), its relationship to creatine, recent clinical findings, and suggested supplementation strategies for cognitive performance.
What is GAA?
- GAA (guanidinoacetate) is a compound that acts as a precursor to creatine.
- Unlike creatine, GAA targets specific tissues, notably the brain and large muscles.
- GAA is more effective than creatine alone in increasing brain creatine levels.
Recent Clinical Findings
- A randomized controlled crossover trial gave subjects 2g of creatine plus 2g of GAA.
- GAA plus creatine increased blood oxygen saturation in the prefrontal cortex during tasks, unlike placebo.
- Magnetic resonance spectroscopy studies show GAA increases brain creatine by 9% in gray matter, 12% in white matter, and 17% in the cerebellum (even without creatine supplementation).
- GAA led to a 16% greater increase in brain creatine levels compared to creatine alone.
Mechanism of Action and Effects
- GAA inhibits glutamate transport, raising extracellular glutamate, which boosts neuroplasticity and memory formation.
- Increased neuroplasticity aids learning new information and possibly overcoming trauma.
- Higher brain creatine improves neuronal signaling and overall brain energy supply.
- GAA crosses the blood-brain barrier more efficiently than creatine, helping form creatine where it's needed most.
Supplementation Strategies
- Suggested daily dosages: 3g GAA, 5g creatine, and 500mg sodium for optimal brain uptake.
- Creatine serves as a base, while GAA buffers dips in creatine, especially during periods of high demand.
- Sodium supports the sodium chloride dependent creatine transporter, improving creatine brain uptake.
Key Terms & Definitions
- GAA (guanidinoacetate) — A compound that is a direct precursor to creatine, especially effective at increasing brain creatine.
- Creatine — A molecule important for cellular energy, especially in muscles and the brain.
- Neuroplasticity — The brain's ability to reorganize and form new neural connections.
- Blood-brain barrier — A selective barrier that regulates substance entry to the brain.
Action Items / Next Steps
- Consider supplementing with 3g GAA, 5g creatine, and 500mg sodium daily for cognitive support.
- Review additional studies on GAA and creatine for further understanding.
- Continue monitoring new research and updates on this topic.