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Creatine

Overview​

Creatine is a nitrogen-containing compound that plays a critical role in cellular energy metabolism, particularly in tissues with high energy demands like the brain and muscles. It functions through the phosphocreatine system, which acts as a rapid energy buffer to recycle ATP, the primary energy currency of cells. In the brain, creatine helps support high-energy demand processes such as neurotransmitter synthesis, ion pumping, and synaptic transmission. It enhances mitochondrial energy buffering and supports cognitive function, particularly under conditions of increased cognitive load or energy stress.

Recipes​

no recipes found

Foods​

8 foods containing this substance

Beef

High creatine, CoQ10, heme iron, and complete protein

Cod

Lean fish with omega-3, taurine, and creatine

Lamb

Creatine, heme iron, and complete protein

Liver

Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10

Nori

Seaweed with trace creatine and minerals

Pork

Thiamine, creatine, zinc, and complete protein

Scallops

High taurine and creatine content with complete protein

Tuna

Fish providing omega-3, niacin, selenium, and complete protein

Biological Mechanisms and Implications​

Biological TargetTherapeutic AreasMechanism of Action
Mitochondrial SupportSupports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering

References​

  • Creatine supports ATP recycling via the phosphocreatine system and enhances working memory and cognitive processing speed, particularly under cognitive load Avgerinos et al. 2018
  • Creatine supplementation improves cognitive performance in sleep-deprived adults McMorris et al. 2007
  • Combinations of creatine and CoQ10 show additive neuroprotection in models of Parkinson's and Huntington's disease Yang et al. 2009
  • While omnivore diets naturally supply creatine from beef, lamb, pork, salmon, tuna, cod, and scallops, vegan diets contain minimal amounts, making supplementation or fortified foods necessary for plant-based eaters