Creatine Improves Cognition in Vegetarians
Breaking news…from 2003!
I recently became aware of the following and updated the VeganHealth.org page on creatine with it:
A 2003 study of 27 lacto-ovo vegetarian and 18 vegan college students found that supplementing with 5 g of creatine per day for six weeks increased their mental capacity (1). You can get a free copy of this study at the link below under References.
There was no omnivore group so it is not clear if the supplementation would have also worked for omnivores. But in other studies on omnivores:
- Six weeks of creatine supplementation of .03 g/kg body weight per day did not improve cognitive function in a group of young adult omnivores, but the amount of creatine was only about 1 to 1.5 g/day (2).
- In elderly omnivores, four doses of 5 g of creatine per day for one or two weeks increased their cognitive function in some but not all measurements (3).
1. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50.
2. Rawson ES, Lieberman HR, Walsh TM, Zuber SM, Harhart JM, Matthews TC. Creatine supplementation does not improve cognitive function in young adults. Physiol Behav. 2008 Sep 3;95(1-2):130-4. Epub 2008 May 15.
3. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A.Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28. (Abstract)