With these issues in mind, proven nootropics (supplements that improve mental function) may be the best place to start. Creatine has long been used to improve sports performance, but it is also an effective cognitive enhancer. I recommend using creatine as a nootropic supplement. Your body produces a little creatine on its own.
And because of the food you eat. But if you're a vegetarian or don't get enough quality creatine in your diet every day, you'll benefit from adding creatine to your nootropic stack. Widely taken for its ability to help you develop biceps like Arnie's, creatine also strengthens your total recall powers. Just 5 g per day can significantly improve your memory.
The effect is significant, without causing nervousness, and scientific support is accumulating. Creatine supports the central nervous system by optimizing energy processes in the brain and lacks profound psychoactive effects. Creatine supplementation reduced leg fatigue after exercising in the heat in a subset of resistance-trained men. Due to the fact that creatine is incredibly popular in sports applications, there has been a big push to develop improved versions of the most basic form of creatine, creatine monohydrate.
In a study of 14 men, creatine with carbohydrates 5 days before and 2 weeks after resistance training improved recovery of the extensor muscle of the knee. Rae and her colleagues warn that the long-term health consequences of creatine supplements are unknown. In addition to this, the loading phase is also often associated with having to turn creatine monohydrate on and off. The research team concluded that there was no evidence that supplementation with a buffered form of creatine produced fewer side effects.
Creatine monohydrate remains the least expensive and most effective form of creatine available today. Creatine improved upper body strength and improved the benefits of resistance training in a study of 20 people with Parkinson's disease. With high-intensity exercise, muscles rely on the anaerobic system, which uses phosphocreatine and muscle sugar stores (glycogen) as fuels. While it's likely that almost every athlete has tried creatine at least once in their life, not everyone will experience the desired benefits.
In this double-blind, placebo-controlled trial, some of the young adults were given 5 grams of creatine once daily for 6 weeks. A research team from the University of Sydney decided to test the effect of creatine supplementation on 45 young vegetarian adults. Phosphocreatine is loaded with powerful phosphate groups that release a lot of energy when muscles need it. The researchers concluded that those taking creatine performed much better tests and showed less mental fatigue than the placebo group.