Each of my dad and mom died of dementia-related diseases. Watching them lose their reminiscence, character, and finally independence twice over was devastating. Nevertheless it additionally lit a hearth in me.
I’ve realized: dementia isn’t simply one thing that “occurs” in outdated age. It’s the buildup of a long time of small hits—continual irritation, mitochondrial decline, poor sleep, oral illness, and nutrient depletion.
Dementia is NOT inevitable—and meaning there are issues we are able to do now to stack the percentages in our favor.
Perhaps you’ve seen this up shut too, with somebody you like. In that case, you understand why I care a lot about discovering easy, on a regular basis methods to guard the mind. And that’s why I see the mouth as floor zero for shielding the mind. I’ll come again to this concept later, as a result of it truly is the thread operating by means of every thing I’m sharing right here.
While you hear the phrase “creatine,” you in all probability image a man on the fitness center chugging a shaker bottle. I used to suppose that too. However right here’s the reality I would like you to know, one‑to‑one: creatine is not only about constructing biceps. It’s some of the studied, most secure, and simplest molecules we’ve got for shielding the mind and physique as we age.
For me, it’s turn out to be a day by day important. Right here’s what it really does in my life:
- Mind well being → Consider creatine like a backup battery. On days after I’ve slept poorly or I’m deep right into a clinic schedule, it helps my mind preserve firing cleanly as an alternative of sputtering. Analysis exhibits creatine sharpens cognition, temper, and response time after 24–36 hours with out sleep. That’s big for anybody pulling late nights—dad and mom, college students, shift staff, or clinicians like me.
- Muscle & bone preservation → I’m not lifting for aesthetics anymore. I’m fascinated by staying sturdy sufficient to hike and ski with my grandkids and keep away from the falls that derail folks of their 70s and 80s.
- Mitochondrial assist → Our mitochondria are like tiny energy crops. Creatine helps preserve them regular so each tissue—out of your gums to your jawbone—runs extra easily.
- Systemic resilience → I see it as an irritation buffer. It helps me bounce again sooner and retains stress from piling up in my system. And in psychological well being, some research recommend creatine can really enhance the consequences of ordinary antidepressants by bettering mind power.
And right here’s the place the dots join again to your mouth…
Nobody has run a research but on creatine and gum well being. However while you zoom out, the connections are there…
- Power for oral tissues
- Think about your gums and oral lining as a building website that by no means stops constructing. Creatine is like an power truck ensuring your crew by no means runs out of provides.
- Irritation management
- Gum illness is fueled by irritation. Creatine helps calm that systemic fireplace, which may imply your tissues take much less harm when micro organism begin inflicting bother.
- Stronger muscle tissues, stronger perform
- Tongue, jaw, lips—they’re muscle tissues too. Preserving them means higher chewing, higher airway stability, and extra saliva, which is your physique’s constructed‑in mouthwash.
- Bone metabolism
- Simply as creatine helps your skeleton reply to coaching, it could assist the jawbone maintain enamel extra firmly.
- Neuroprotection & saliva
- Wholesome nerves = wholesome saliva stream. And saliva is your #1 protection towards cavities, unhealthy breath, and gum illness.
So whereas dentistry hasn’t caught up with this analysis but, I’m snug connecting the dots: creatine helps the very programs that preserve your mouth—and your mind—wholesome.
And bear in mind—dementia and decline usually are not inevitable. These day by day decisions matter.
How A lot Creatine Do I Take?
For those who had been sitting throughout from me within the chair and requested about dosing, right here’s what I’d let you know:
- 5 g/day of creatine monohydrate is my baseline. It’s easy, protected, and efficient. I take it as soon as a day, often within the morning with water.
- Typically I’ll go as much as 10 g/day (break up into two doses) if I’m pushing onerous with coaching or need to emphasize mind and bone advantages.
- Analysis exhibits doses as much as 10 g/day for 16 weeks and 20 g/day brief‑time period are protected. However extra isn’t all the time higher—as soon as your shops are topped off, the remaining is simply costly urine.
Greatest type:
- Creatine monohydrate — the basic, protected, efficient type. The one I take is made in Germany, recognized for its distinctive purity, and backed by rigorous third‑occasion testing. And right here’s the identical warning I’d offer you should you had been my affected person: loads of producers are hopping on the creatine practice proper now. If you would like the advantages with out the contaminants, follow a good supply—just like the one I take advantage of myself.
- Skip the gimmicks: creatine HCl or “buffered” kinds don’t add something significant. Another factor most individuals don’t understand: the mind takes longer than muscle to completely saturate with creatine. It may be 2–4 weeks earlier than you actually discover the cognitive advantages, so don’t quit if it feels delicate at first.
Right here’s what I’ve seen in the true world when folks begin taking creatine:
- Just a few folks discover dry mouth with creatine HCl. That’s another reason I keep away from it.
- Kidney issues come up rather a lot. In wholesome adults, lengthy‑time period research present no harm. Creatinine ranges rise on labs, however that’s a standard byproduct—not kidney hurt. When you have kidney illness, speak along with your doctor first.
- Creatine pulls water into muscle tissues, so I all the time remind sufferers: drink an additional glass or two of water every day while you’re on it.
Creatine isn’t a “fitness center bro” complement. It’s a long life molecule. That’s why I take it each day (and why I’m choosy concerning the one I select).
- It protects the mind
- It preserves muscle, bone, and mitochondrial well being
- And it possible helps oral tissues by decreasing irritation, bettering therapeutic, and sustaining saliva and bone
That’s why I take it each day—and why I’d encourage you to think about it if you wish to keep sturdy, sharp, and wholesome for many years to return.
Dementia and decline usually are not written in stone—we are able to bend the curve with decisions like this.
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