Supplement your HighIQPro training with creatine
Creatine is a naturally occurring amino acid – the building blocks of proteins. There are natural stores of creatine in the brain obtained from both our diet (lean red meat, fish) and synthesized by the brain itself. Creatine has long been used by athletes as a dietary supplement to improve physical performance. Creatine brain supplements have now been shown in controlled trials to reduce mental fatigue and increase cognitive efficiency – reducing the need for oxygen in areas of the brain when exercising fluid intelligence.
Creatine has been demonstrated in scientific studies to:
- promote brain fuel efficiency,
- increase short term / working memory
- reduce mental fatigue
- countering the effects of cognitive aging on a variety of cognitive functions
- promote brain plasticity
- improve fluid intelligence
It is also known that:
- Natural creatine levels in the brain increase as a result of brain training with HighIQPro
- Long term creatine supplementation is entirely safe with no harmful side effects
The scientific journal article references in which these effects are demonstrated are linked to below. Let us now look at the science in more detail.
Brain fuel for high work loads – increased ‘brain power’
The brain consumes a great deal of energy relative to the rest of the body. When the brain processes information, it is supplied with extra glucose and oxygen to maintain brain energy levels. When cognition requires fluid intelligence, the workload is heavy and the brain may be temporarily fuel-limited. Creatine plays a central role in the biochemistry of supplying the brain with energy under high work loads. It improves brain metabolism. Like glucose and oxygen, creatine can help provide an increased fuel supply – with more efficiency – when the brain needs it most.
The creatine-IQ link
A team of biochemists and a cognitive psychologist led by Dr. Caroline Rae at the University of Sydney have demonstrated that a creatine brain supplement can increase IQ substantially. Taking 5 grams of creatine daily for 6 weeks improves fluid intelligence by 40% on a validated IQ test. These results were published in the Proceedings of the Royal Society: Biological Sciences in 2003.
The figure below shows the IQ increasing effect of the brain power supplement creatine. In the experiment one group took what is called a ‘placebo’ – a fake pill that looked like the creatine supplement but which has no physiological effect. Compared to this group, the group taking real creatine supplements performed 40% better on a validated fluid intelligence IQ test.
The journal article by Dr. Caroline Rae and her colleagues demonstrating creatine’s impact on IQ can be found here (in full):
How does creatine work to improve IQ?
As a brain supplement, 5 g of creatine per day for 6 weeks increases the brain’s natural store of creatine by 9%. Creatine’s effect is due to the fact it improves the cognitive efficiency of the brain through the key role it plays in brain energy metabolism. Essentially it helps brain cells (neurons) ‘reset’ quicker after they have sent messages to other neurons in neural circuits, thus improving speed and efficiency.
Dr. Rae and her colleagues state in their research paper
Increasing the energy levels available for computation [in the brain] increases the speed and power of computational resources, reflected directly in improved general ability. …This trial of creatine supplementation showed beneficial effects of creatine on mental performance. These effects may add to the physical enhancement gained by athletes supplementing creatine levels and may be of use to those requiring boosted mental performance in the short term.
This is a remarkable finding. You can benefit from it by supplementing your HighIQPro training with creatine for maximum cognitive gains.
Creatine and Cognitive Aging
It is known that older people require more brain energy to carry out cognitive tasks than younger individuals. It is also known that creatine levels increase with age in healthy individuals, although not enough to prevent cognitive aging = the typical decline of cognitive efficiency with age.
Creatine brain supplements are highly beneficial to older individuals in countering the effects of cognitive aging. Recent research by Dr McMorris and colleagues in 2007 supports this conclusion. In a paper published in the journal Aging, Neuropsychology and Cognition they show that creatine supplement boosts cognitive performance on both short term and long term memory tasks in a population with an average age of 76. This article can be found by clicking on the icon.
Is creatine supplementation safe?
Yes. While there are reports on the web of side effects, the use of creatine in healthy individuals is considered by the majority of medical professionals to be safe. Athletes have used creatine supplements in high doses (>5g/day) for long periods for decades without incident. In a statement published by the European Food Safety Authorities (EFSA), it is suggested that:
the safety of creatine monohydrate in foods for particular nutritional uses is not a matter of concern provided that there is adequate control of the purity of this source of creatine.
In a study examining the effects of long-term creatine supplementation on a 69-item panel of serum, whole blood, and urinary markers of clinical health status in athletes, the results showed no harmful side effects. This research finding can be found by clicking on the icon.
Does it matter what brand of creatine I use?
Yes it does. To prevent any health concerns, a high purity (minimum 99.95%) source of creatine monohydrate is required. This kind of high pharmaceutical grade creatine is produced under conditions that prevent microbiological and heavy metals contamination, and has safe limits for the impurities creatinine, dicyandiamide and dihydro-1,3,5-triazine.
The safety is not a matter of concern provided that there is adequate control of the purity of this source of creatine with respect to dicyandiamide and dihydro-1,3,5-triazine derivatives.