[00:00] A new study finds that high doses of creatine can actually improve cognitive performance in subjects with dementia. This is a really interesting single-arm, eight-week pilot study where individuals with clinically diagnosed dementia were administered 20 grams of creatine,
[00:15] 10 grams twice per day over the course of eight weeks, and the investigators at University of Kansas had before and after objective parameters related to mental health, like oral reading tests. They looked at a way to aggregate total cognition.
[00:29] They also looked at short-term working memory, picture vocabulary, oral reading recognition. All of these different standardized ways to assess cognitive health and performance, especially in the context of dementia, improved compared to baseline.
[00:43] And so again, there wasn't a placebo arm of this study. It was just an eight-week pilot study. But I think it's really impressive because we now have several studies, one in sleep deprivation. There was another study published in March where individuals who had depression were administered
[00:58] five to 10 grams of creatine per day alongside cognitive behavioral therapy. And they showed between group differences and outcomes. And now we have this study in people with dementia. And I think it's important to recognize that 65% of these study subjects had one APOE4 allele.
[01:13] So if you do know your APOE genotype you might be a candidate for higher doses of creatine and I just want to pause and actually offer some support in that context People are afraid of taking creatine
[01:25] because it's supposedly, according to one case study in like 2005, increases serum creatinine levels, which is a marker of kidney disease and kidney function. We know most omnivorous people who eat red meat and who have a lot of lean muscle mass generally have higher serum creatinine levels
[01:40] and people get all spooked about that. But even in elderly subjects who were taking super physiologic amounts of creatine, 20 grams per day, serum creatinine only increased from 0.95 milligrams per deciliter up to 1.25 milligrams per deciliter. So if you're worried about creatine
[01:56] damaging your kidneys, I honestly wouldn't worry too much about that. Now, the blood urea nitrogen, which as you know, is another kidney parameter, didn't change at all over the course of eight weeks. And again, that's taking a super physiologic amount of creatine, 20 grams per day.
[02:10] Now, what I think is interesting is the investigators speculate why this might be. How can creatine improve cognition in those diagnosed with dementia? Well, they talk about how the creatine to phosphocreatine ratios in the brain help improve mitochondrial bioenergetics,
[02:25] possibly also reducing inflammation and oxidative stress. So if you want to learn a little bit more about this, we did a full deep dive on my YouTube channel. Just type the word creatine in the comment section below, and I'll send you a direct message to that video breakdown and also link this study in there as well.