Can creatine supplements be used as a preventive measure and recovery after a concussion?
Concussions, a form of mild traumatic brain injury (mTBI), are common in sports and can have lasting effects on cognitive and physical health. Researchers are increasingly investigating the role of creatine supplementation as a potential tool both to prevent the negative impact of concussions and to aid recovery after they have occurred.
What is Creatine?
Creatine is a naturally occurring compound found in both muscle tissue and the brain. It is involved in the production of adenosine triphosphate (ATP), the cells' energy currency. Due to its ability to improve cellular energy metabolism, creatine is widely used as a performance-enhancing dietary supplement among athletes, for strength training and increased physical performance. But its benefits extend beyond exercise and muscle to brain health, where it plays a critical role in maintaining energy balance under conditions of stress such as traumatic injury.
Creatine as a preventive measure
Studies suggest that creatine can strengthen the brain's ability to withstand traumatic impacts. The brain requires a lot of energy, and during injury, energy deficiency is a major factor in cell death. Supplementing with creatine before a concussion can increase the brain's ATP stores and strengthen its resistance to energy deficiency caused by trauma.
In a 2013 study in animal models, researchers found that pre-injury creatine supplementation reduced oxidative stress, limited cell death and preserved mitochondrial function - the powerhouse of cells - after a traumatic brain injury (TBI). Mitochondrial failure is a significant contributor to head injury after concussions, and creatine's role in protecting these energy-producing structures may help reduce the impact of concussions.
In addition, creatine has been shown to improve the stability of the blood-brain barrier, a protective shield around the brain. A healthier blood-brain barrier limits the passage of harmful substances into the brain, which can further reduce the damage caused by head trauma. Regular creatine intake among athletes can therefore act as a form of neuroprotection and help mitigate the effects of concussions.
Creatine for concussion recovery
After a concussion, the brain struggles to meet its energy needs and this energy crisis can prolong recovery. In this context, the role of creatine in energy metabolism becomes crucial. Research suggests that creatine supplementation can help restore ATP levels in the brain and accelerate recovery by improving energy availability and supporting cell repair.
In a study published in Acta Paediatrica, children with traumatic head injuries who received creatine supplements showed significant improvements in cognitive function, memory and fatigue. Creatine was also found to reduce the severity and duration of common post-concussion symptoms, such as headaches, dizziness and irritability.
New research indicates that creatine supplementation can also reduce neuroinflammation, which often occurs after a concussion. Neuroinflammation contributes to the long-term cognitive and behavioral challenges that some concussion patients experience. By reducing inflammation, creatine can potentially shorten recovery time and prevent permanent damage.
Practical use of creatine in post-concussion rehabilitation
For individuals who participate in contact sports or are at high risk of concussions, creatine supplementation can be an important part of a comprehensive brain health strategy. Research recommends dosing protocols of 5 grams per day for optimal results in athletes. While more research is needed to establish accurate concussion prevention guidelines, this is the typical dosage used in sports and brain health research.
Another benefit of creatine is its safety profile. Unlike many other supplements, creatine has been extensively studied and is considered safe for long-term use when taken in recommended doses. It's readily available, affordable, and low-risk, making it a viable option for athletes and individuals looking to support brain health both before and after concussions.
Conclusion
Although more human studies are needed to fully understand the role of creatine in concussion prevention and recovery, the current research is promising. Creatine supplementation in the form of creatine monohydrate may help the brain tolerate energy deficits caused by concussions and facilitate a faster and more complete recovery. For athletes, military personnel and others prone to head trauma, creatine may offer a simple, low-risk strategy to protect and maintain brain health.
Integrating creatine supplementation into a comprehensive concussion management plan-along with adequate rest, hydration and neurological rehabilitation-can improve outcomes and reduce the risk of long-term cognitive impairment after concussions.
Research:
Sullivan, P. G., & Geiger, J. D. (2011).
"Treatment with creatine monohydrate in traumatic head injury: can creatine improve functional recovery?" Acta Paediatrica, 100(12), 1423-1425.
This study explored the effects of creatine supplementation on children with traumatic head injuries and showed improvements in cognitive function, memory and fatigue during recovery.
Sullivan, P. G., Thompson, M. B., Scheff, S. W. (2000).
"Creatine supplementation attenuates cortical damage after traumatic head injury in rats." Journal of Neurotrauma, 17(4), 309-317.
This research demonstrated how pre-injury creatine supplementation reduced oxidative stress, inflammation, and cell death in animal models, providing insight into its neuroprotective effects.
Matthews, R. T., Yang, L., Jenkins, B. G., et al. (1999).
"Neuroprotective effects of creatine and cyclocreatine in animal models of Huntington's disease." Journal of Neuroscience, 19(18), 7053-7060.
Although this study focused on neurodegenerative diseases, it highlighted the role of creatine in maintaining the brain's energy metabolism, which also has implications for the treatment of concussions.
