The Review: “Dietary creatine and cognitive function in U.S. adults aged 60 years and over”
A recent study has uncovered valuable insights into how dietary creatine might support cognitive health in older adults, findings that may be especially relevant for post-menopausal women who are experiencing shifts in cognition and energy. By analyzing data from the National Health and Nutrition Examination Survey (NHANES) on 1,340 adults aged 60 and older, researchers aimed to understand whether creatine intake from everyday diets influences cognitive performance, specifically through the Digit Symbol Substitution Test (DSS), a well-regarded measure of cognitive function.
Study Design and Its Strengths
This study’s design is a notable strength, enhancing the reliability and relevance of its findings. By utilizing data from the National Health and Nutrition Examination Survey (NHANES) 2001–2002, the researchers could analyze dietary and cognitive information from a large, nationally representative sample of 1,340 adults aged 60 and over. This sample size and diversity make the findings more broadly applicable to the older U.S. population, which includes various demographic and socioeconomic backgrounds.
The study employed the Digit Symbol Substitution Test (DSS) as the measure of cognitive function. The DSS test is sensitive to age-related cognitive changes and provides a reliable indication of mental processing speed, attention, and executive function. Using this well-validated test allows for consistent, interpretable results across participants, making the observed correlations between creatine intake and cognitive performance meaningful.
However, it’s important to note that this is a cross-sectional study, meaning it provides a snapshot in time rather than tracking changes in creatine intake or cognitive function over the years. As such, it cannot establish causality—only correlation. For instance, while the study shows an association between creatine intake and better cognitive performance, it does not prove that increased creatine directly improves cognitive health. Future longitudinal studies could provide stronger evidence by tracking creatine intake and cognitive changes over time in the same individuals.
Higher Creatine Intake Linked to Improved Cognitive Performance
The study found that higher creatine intake was associated with better cognitive performance. Participants who consumed over 0.95 grams of creatine per day scored notably higher on the DSS compared to those with lower intake. The average creatine intake was 1.13 grams per day, with men consuming more (1.36 grams) than women (0.92 grams), suggesting that many older women may not reach the levels associated with cognitive benefits. This gender disparity in intake is noteworthy for post-menopausal women who might consider increasing creatine-rich foods to support brain health
To strengthen the study’s findings, researchers carefully adjusted for factors that could impact cognitive function, including vitamin intake (vitamin D, vitamin E, folate) and other sociodemographic elements. They found that even with these adjustments, the positive link between creatine and cognitive performance remained significant. This suggests that the cognitive benefits observed are likely due to creatine itself rather than other dietary influences.
Why Creatine Matters for Cognitive Health in Aging
This study is particularly relevant for post-menopausal women who are often concerned with maintaining cognitive health as they age. Creatine, primarily found in meat, fish, and poultry, plays an essential role in energy production within cells, including brain cells. The study’s authors suggest several ways in which creatine may support cognitive function, including:
Energy Support
Creatine helps replenish cellular energy, supporting the resilience of brain cells.
Mitochondrial Health
By enhancing mitochondrial function, creatine supports sustained mental energy.
Antioxidant Effects
Creatine offers protection against oxidative stress, which can impact cognitive function over time.
Glutamate Uptake
This process may aid in memory and information processing, essential functions in maintaining cognitive vitality with age .
This study provides encouraging evidence that dietary creatine may be protective of cognitive health in aging adults, particularly for post-menopausal women. Incorporating creatine-rich foods into a balanced diet might offer a natural way to promote cognitive resilience and energy as you age. These findings highlight the importance of nutrition in supporting cognitive function, offering a promising strategy for those looking to maintain mental sharpness through dietary choices.
You can find the study here: https://link.springer.com/article/10.1007/s40520-021-01857-4
About The Review
As part of The Next Chapter, our dedicated women’s health blog, we strive to empower our readers by bridging the gap between complex scientific research and practical understanding. The Review is our mini-series of literature reviews, where we dive into the science behind creatine supplementation and other relevant postmenopausal health subjects. By breaking down the latest findings from the scientific community, we aim to help our customers make informed decisions about how cheap and effective supplementation can support their health and well-being.
What is the main focus of the study on dietary creatine?
The study investigates how dietary creatine might support cognitive health in adults aged 60 and over, particularly focusing on post-menopausal women.
How many participants were involved in the study?
The study analyzed data from 1,340 adults aged 60 and older.
What test was used to measure cognitive performance in the study?
The Digit Symbol Substitution Test (DSS) was used to measure cognitive function.
What were the findings regarding creatine intake and cognitive performance?
Higher creatine intake was linked to better cognitive performance, with participants consuming over 0.95 grams per day scoring higher on the DSS.
Is the study able to prove that creatine directly improves cognitive health?
No, the study is cross-sectional and can only show correlation, not causation. More longitudinal studies are needed to establish direct effects.
What is the average creatine intake among participants, and how does it differ by gender?
The average creatine intake was 1.13 grams per day, with men consuming 1.36 grams and women consuming 0.92 grams.
Why is creatine particularly important for post-menopausal women?
Post-menopausal women may experience cognitive shifts, and increasing creatine intake could help support their brain health as they age.
What are some ways creatine may support cognitive function?
Creatine may support cognitive function by replenishing cellular energy, enhancing mitochondrial health, providing antioxidant effects, and aiding in glutamate uptake.
What should older adults consider adding to their diet based on the study's findings?
Older adults, especially post-menopausal women, might consider incorporating more creatine-rich foods into their balanced diet for potential cognitive benefits.
Where can I find more information about the study?
You can find the study published in the journal through this link: https://link.springer.com/article/10.1007/s40520-021-01857-4.