Creatine Beyond Muscle: What Emerging Research Says About Brain & Aging

Creatine monohydrate is best known in sports nutrition, but growing research explores its potential for cognitive performance and healthy aging. Here’s a balanced overview of where the evidence stands and how people approach use with their clinicians.

What the Evidence Suggests

Systematic reviews indicate possible benefits in domains like short‑term memory, reaction time, and mental fatigue—especially under sleep deprivation or dietary restriction. Findings are mixed, and study sizes are modest, so more robust trials are needed. When benefits are seen, creatine monohydrate is the form most studied.

How People Use It & Safety

Common daily amounts in research range from 3–5 g/day after an optional loading phase (e.g., 20 g/day split for 5–7 days). Take with meals and adequate hydration. Creatine is generally well tolerated; potential effects include transient weight gain from increased water in muscle. People with kidney disease or on certain medications should consult their clinician before use.

Disclaimer: Educational only; not medical advice.

References

Frontiers in Nutrition. Creatine supplementation and cognitive function: systematic review/meta‑analysis (2024).
PubMed. The effects of creatine supplementation on cognitive function in adults (2024).

Accessed 2025-07-30.

Nicotinamide Riboside (NAD+) — Energy & Longevity Benefits Explained

Longevity & Energy

Nicotinamide Riboside (NAD+): Energy & Longevity Benefits Explained

Friendly, professional overview. If you’ve heard about NAD+ and nicotinamide riboside (NR) for energy and healthy aging, you’re not alone. This guide explains what they are, how they’re used in the body, and how to talk with your healthcare professional about whether an NAD+ precursor fits your routine.

What is NAD+?

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell. It helps turn the food you eat into cellular energy (ATP) and supports normal cell functions involved in metabolism and healthy aging.

Where does NR fit in?

Nicotinamide riboside (NR) is a form of vitamin B3 used as a precursor that the body can convert into NAD+. Many people choose an NAD+ precursor when they want daily support for energy at the cellular level.

Potential benefits people look for

Energy support: NAD+ is central to mitochondrial energy production.
Healthy aging: Normal cellular repair and metabolism are supported by adequate NAD+ levels.
Exercise & recovery: Some consumers use NR during training blocks for general energy support.

How to use

Follow the product label. Many products are taken once or twice daily with food. Start low and assess tolerance.

Safety & side notes

NR is a form of vitamin B3; most people tolerate it well, but mild digestive upset can occur for some.
Discuss with your clinician if pregnant, nursing, taking medications, or managing a medical condition.

Smart pairing ideas

Magnesium glycinate for relaxation and muscle function.
CoQ10 or R‑lipoic acid for additional mitochondrial support, if appropriate.

FAQs

Q: How fast will I notice a difference? A: Responses vary. Many people evaluate over 4–8 weeks of consistent use.

Q: Can I take NR with coffee? A: Usually fine for most adults; check the product label and your clinician’s guidance.

Disclaimer: This article is for informational purposes only and is not medical advice. Always speak with your healthcare professional before starting any supplement.

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