Arnold Schwarzenegger is determined to reverse the aging process by any means necessary. In his latest issue of the Arnold’s Pump Club Newsletter released on July 31, 2024, ‘The Austrian Oak’ laid out the cognitive and memory benefits of creatine supplementation.
Once the World’s Best-Built Man, Schwarzenegger is a living legend whose accolades are as impressive as his prime physique. He won the Mr. Olympia title seven times and out-muscled bodybuilding legends on his way to fame such as Frank Zane and Sergio Oliva.
He recently celebrated his 77th birthday and decided to hand out a gift instead of opening one. He tackled the use of creatine supplementation for brain health, elaborating on studies that suggest the muscle-building supplement has significant impacts on an aging brain as well as memory.
Arnold Schwarzenegger Unveils Brain and Memory Benefits of Creatine Supplementation
According to Schwarzenegger, a recent meta-analysis of eight studies revealed that creatine keeps memory strong, especially as we age.
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“How To Rejuvenate Your Aging Brain
Cognitive decline is a real part of aging — but it doesn’t have to be as challenging as you might assume.A recent meta-analysis of eight studies found that creatine keeps your memory strong — and the benefits of supplementation increase with age.”
The scientists conducting the studies discovered that daily creatine supplementation led to improvements in short-term memory, long-term memory, and working memory. He explains that the popular supplement can help mitigate the negative effects of sleep deprivation, travel, or aging.
“The scientists found that daily supplementation led to improvements in short-term memory, long-term memory, and working memory.”
Creatine helps your brain most when it’s metabolically stressed, whether from sleep deprivation, travel, or aging. And when it’s overloaded, the additional creatine can help your brain function as it wants, rather than how it’s forced to perform under greater demands.”
Interestingly, the studies revealed that higher doses of creatine did not lead to greater benefits, so sticking to 3-5 grams daily might be your best bet.
“What was interesting about this study was that—unlike other research on creatine and cognition—higher doses did not lead to great memory benefits. Earlier research suggests that 10 grams of creatine (instead of 3 to 5 grams for muscle and strength) provides more brain benefits. This study found that 5 grams was enough to sharpen memory.”
If you are interested in trying out creatine, Schwarzenegger believes finding a monohydrate that is third-party certified will give you the biggest bang for your buck.
“If you want to try creatine, opt for creatine monohydrate and get a third-party certified supplement, such as NSF Certified for Sport or Informed Sport. Momentous is our preferred brand of creatine because of its quality, safety, purity, and effectiveness.”
Schwarzenegger isn’t the only popular name in fitness breaking down creatine and its applications. Fitness expert and exercise scientist Dr. Mike Israetel also gave his two cents on the matter, praising the supplement for its ‘neuroprotective’ properties.
“Multiple studies so far have confirmed or gave us huge huge ideas that creatine is neuroprotective, it protects the integrity of your nervous system, making your nervous system healthier for longer, which means you’re probably more intelligent for longer in your life.”
In addition, Dr. Rhonda Patrick, a revered biochemist, has hailed creatine for its positive effects on muscle building and exercise performance.
“Creatine has been shown to help speed up with muscle recovery post-workout. So, potentially making it easier to bounce back after really intense training sessions. “
Not all of us age as gracefully as Mr. Schwarzenegger, which makes his science-backed dialogue around creatine all the more important. Thanks to studies cited by the bodybuilding legend, we now know creatine can offer a host of benefits, including a boost in memory and cognition.
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