Unlocking Brain Health with Creatine: A Game Changer for Recovery and Consistency

When it comes to optimizing brain health, many of us will focus on diet, exercise, and mindfulness practices. These are all good essential starting places. But what happens when you're in a season with your health where it's not enough? We experienced this after we had a post viral syndrome reaction to COVID. With our past health history, the virus didn't play nice, and turned on a lot of symptoms, including brain issues. After a lot of tears, frustration, and trail and error, creatine ended up being one of the supports that helped us. Heather and I have now been taking creatine for over six months now to help our brains, and let me tell you—it has been a game changer. Not only has it supported our cognitive recovery, but it’s also been key in helping us bounce back from our strength training sessions that we're slowing increasing in intensity, and keeping us consistent even as we manage chronic illness. It might be something that can support you too. 

What is Creatine?

If you've never heard of it, creatine is a naturally occurring compound found primarily in your muscles and brain. It’s often associated with physical performance, especially in strength training, where it’s known for boosting muscle energy during short bursts of high-intensity exercise. It totally has a reputation of being used by body builders. however, recent research has shown that creatine’s benefits extend far beyond the gym, particularly when it comes to brain health. And that's what we experienced with our brains. 

How Creatine Supports Brain Health

1. Cognitive Function and Recovery: Creatine plays a critical role in the brain’s energy metabolism. It helps regenerate adenosine triphosphate (ATP), the energy currency of cells, which is crucial for maintaining mental stamina and cognitive function. For those of us recovering from long COVID, where brain fog and cognitive fatigue are common, creatine has provided a much-needed boost. It supports clearer thinking, better memory, and overall mental sharpness—qualities that are essential not just for day-to-day functioning but for thriving.

2. Neuroprotection: Creatine has neuroprotective properties that help safeguard the brain against damage and stress. This is particularly important for individuals with chronic illness, as the brain can be vulnerable to the effects of prolonged inflammation and oxidative stress. By supporting the brain’s defense mechanisms, creatine helps maintain cognitive health over the long term.

3. Mood and Mental Health: Emerging research suggests that creatine may have a positive impact on mood regulation. It’s been studied for its potential benefits in conditions like depression, where it might enhance the effectiveness of standard treatments. For those managing the ups and downs of chronic illness, maintaining a stable mood is crucial for overall well-being, and creatine can be a valuable tool in this regard.

4. Consistency in Training and Recovery: One of the biggest challenges with chronic illness is maintaining consistency in physical activity. Creatine has been a key factor in our ability to recover from strength training sessions, reducing muscle fatigue and soreness. This means we can stay on track with our fitness goals, even when dealing with the unpredictability of chronic illness. By supporting muscle recovery and reducing perceived exertion, creatine helps us stay active, which in turn supports our overall physical and mental health.

How to Incorporate Creatine into Your Routine

Adding creatine to your daily routine is simple, but there are a few strategies you can consider based on your individual needs and goals.

1. Standard Daily Dose: Most people find that 3-5 grams per day is an effective dose for both brain and muscle benefits. It’s best taken with a meal, as this can enhance absorption. This steady daily intake helps maintain optimal levels of creatine in your muscles and brain over time.

2. Loading Dose: If you're looking to saturate your muscles with creatine more quickly, you might consider a "loading phase." This involves taking 20 grams of creatine per day, divided into 4 servings, for 5-7 days. After the loading phase, you can switch to the standard daily dose of 3-5 grams. The loading phase helps increase creatine stores rapidly, which can lead to quicker benefits in both cognitive function and physical performance.

3. Potential Digestive Distress: It's worth noting that some people may experience digestive discomfort, such as bloating or stomach cramps, when taking creatine, especially during the loading phase. If you experience any digestive issues, you might want to skip the loading phase and start with the lower daily dose instead. Additionally, splitting your creatine dose into smaller servings throughout the day, or taking it with plenty of water and food, can help minimize any potential digestive distress.

Our Favorite Creatine

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I always give full access to my pharmaceutical grade supplements recommendations via Fullscript. (You’ll have to insert your email to see the shop and recommendations - it’s how the system works). This only includes options that I’ve read the label and vetted the ingredients myself. If you choose to order any supplements with my discount, I may receive a tiny commission depending. I only recommend supplements and products I love. Thank you so much for the support. 

Our Experience

For Heather and me, incorporating creatine into our lives has been noticeably helpful.  I actually had to stop recently for a few weeks and noticed a difference! It was frustrating. The best way to describe it is that is dissolves some of the infuriating brain fog. As we’ve worked to overcome the lingering effects of long COVID, creatine has help increase the energy and mental clarity we needed to regain our sense of normalcy. It’s also been instrumental in helping us stay consistent with our strength training, helping with recovery and results. Even in the face of chronic illness, creatine has helped us feel stronger, sharper, and more resilient. It's not a miracle supplement, but it made a noticeable difference. 

Final Thoughts

If you’re looking for another way to support your brain health, improve recovery, and enhance consistency in your wellness routine, creatine could be an additional piece that supports you. Whether you’re dealing with the aftermath of illness, navigating the challenges of chronic health conditions, or simply looking to optimize your cognitive and physical performance, creatine offers a powerful, research-backed solution that you can research and see if it makes sense for you.

In a world where we often find ourselves juggling multiple demands on our health, it’s essential to have tools that support our bodies, minds, and souls. Creatine has been that tool for us—a game changer that has helped us reclaim our strength, clarity, and resilience. We believe it can do the same for you.