Is Creatine's Cognitive Boost a Potential Aid for Sleep-Deprived Athletes?

A recent study published in Scientific Reports highlights the potential cognitive benefits of creatine supplements for individuals experiencing acute sleep deprivation.

The research suggests that a single large dose of creatine may significantly improve cognitive performance, particularly in processing capacity and short-term memory, up to nine hours after ingestion.

The study involved 15 participants who underwent tests during two separate visits to a laboratory, where they either received a high dose of creatine or a placebo.

The participants were kept awake overnight to simulate stress conditions, as previous research indicated that the brain absorbs creatine only under stress.

Scott Forbes, PhD, from Brandon University, highlighted the specific conditions under which creatine may be effective:

"We have conducted systematic reviews and original investigations on creatine and cognitive performance in young healthy adults in non-stressful situations and found little to no benefit."

Despite the promising findings, experts, including the study's author Ali Gordji-Nejad, PhD, from the Jülich Research Centre, urge caution. The dosage used in the study was extremely high (over 20 grams), raising concerns about potential kidney strain. Gordji-Nejad noted:

"Only if future studies show the same cognitive improvement effect at significantly lower doses (around 5 g) could creatine be considered for long work nights."

Furthermore, Marco Machado, PhD, from Itaperuna University, emphasizes the need for more research to confirm these effects and to explore whether combining creatine with other components could enhance its efficacy at lower doses. He also stresses the importance of consulting with a qualified nutrition professional before starting any supplementation regimen.

This study is particularly relevant for individuals who need to maintain high cognitive function despite sleep deprivation, such as healthcare workers, firefighters, and night-shift employees. While creatine supplements are commonly used by athletes and fitness enthusiasts to boost physical performance, there is a growing interest in their potential impact on cognitive function.

However, the long-term effects and safety of creatine supplementation at high doses remain to be fully understood, warranting further investigation.

Check out the study for more details!