Creatine Improves Cognition to Beyond that of Omnivores

I just added to the creatine section of VeganHealth.org and am reproducing the addition below.

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A 2010 study of 121 young women (71 of whom were vegetarian or vegan) had the subjects supplement with either 20 g of creatine per day (four doses of 5 g throughout the day) or placebo for five days. At baseline, the vegetarians had similar memory to the meat-eaters, but after supplementation, the vegetarians who supplemented with creatine had better memory than the meat-eaters in either group. This study found that vegetarians were more sensitive to supplementation with creatine than meat-eaters. There were only minor side effects reported by some of the subjects.

If you plan to supplement with creatine based on this study, realize that it is not recommended to take 20 g of creatine past an initial loading phase, which is typically one week or less. After that, 5 g per day or less is recommended.

Source:

Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2010 Dec 1:1-6. Epub ahead of print. PMID: 21118604. (Link)

2 Responses to “Creatine Improves Cognition to Beyond that of Omnivores”

  1. veganimal Says:

    Do you know if that creatine supplement was vegan?

  2. Jack Norris RD Says:

    Veganimal,

    I don’t know of any creatine supplements that aren’t vegan, so I assume it was.

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