While the brain only weighs around three pounds and is the size of two clenched fists, it is a highly complex organ made up of many different parts. Much like muscles and joints, certain cells in the brain can stiffen up too and this causes declines in memory and cognitive abilities. The normal ageing process brings subtle changes in cognitive abilities and as one reaches middle age, the brain changes from subtle to measurable ways. The overall volume of the brain begins to shrink in the 30s or 40s with the rate of shrinkage increasing around age 60. Thankfully, there are a few ways one can improve brain health and taking a creatine supplement may help.

Creatine is the number one supplement for improving performance in the gym, however, it has also been shown to help with the brain and protecting against neurological disease.

Creatine is an amino acid found only in animal flesh but most abundantly in skeletal muscle flesh.

It is not an essential amino acid as it can be synthesised from other amino acids found in plant foods.

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Creatine is a substance that is found naturally in muscle cells. It helps muscles produce energy during heavy lifting or high-intensity exercise.

Chemically speaking, it shares many similarities with amino acids. When a person supplements, they increase their stores of phosphocreatine.

This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.

ATP is often called the bodys energy currency and when a person has more ATP, the body can better perform.

Just like the muscles, the brain stores phosphocreatine and requires plenty of ATP for optimal function.

Researchers who study cognition and athletic performance often advised on creatine supplements.

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What the studies say

In a study with the US National Library of Medicine National Institutes of Health, creatines effect on improved repercussion and neuroprotection was analysed.

The study noted that stroke leads to energy failure and subsequent neuronal cell loss.

Creatine and phosphocreatine constitute a cellular energy buffering and transport system and dietary creatine supplementation was shown to protect neutrons in several models.

In another study, oral creatine supplements were analysed on how it improves brain performance.

The study said: Creatine supplementation is in widespread use to enhance sports fitness performance and has been trialled successfully in the treatment of neurological and neuromuscular disease.

"Creatine plays a pivotal role in brain energy homeostasis.

"Creatine supplementation had a significant positive effect on both memory and intelligence.

Every brain changes with age and mental decline is very common being one of themes feared consequences of ageing.

However, cognitive impairment is not inevitable.

Along with taking supplements to boost the brains health, other proven ways to improve brain health include reducing stress, taking more naps, meditation, exercising, improving health conditions and being vigilant with your diet.

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Best supplements for the brain: This supplement could reduce risk of neurological diseases - Express