Creatine is a common sports supplement that is believed to increase the amount of energy muscle cells generate during exercise. Some research suggests that it may have positive effects on aspects of brain health, leading to interest in its potential role in cognitive performance. A recent study concluded that a high dose of creatine increases cognitive ability in sleep-deprived participants, offering hope for creatine-based interventions to help those who need to perform at a high level despite insufficient sleep, such as healthcare professionals, firefighters, and night-shift workers. However, more research is needed before widespread use of creatine for cognitive benefits can be recommended.
Creatine is formed of three amino acids and is produced in the human body mostly in the liver and kidneys. It is also present in some foods, primarily meat and fish. Around 95% of the body’s creatine is stored in skeletal muscle, but it is also found in the brain. Creatine helps regenerate adenosine triphosphate (ATP), our cells’ primary energy source, by converting into phosphocreatine and rapidly producing energy without requiring oxygen. Some research suggests that creatine may improve thinking abilities, especially among older adults, those with lower intake of animal-derived foods, and individuals experiencing mild brain trauma or sleep deprivation.
In a recent study published in the journal Scientific Reports, researchers found that just one large dose of creatine supplements improved cognitive performance in sleep-deprived participants. The study involved 15 participants who were kept awake overnight and asked to complete cognitive tasks after taking either a single high dose of creatine or a placebo. Positive changes in brain metabolism and improved cognitive performance were observed 3 hours after the creatine dose, with enhancements in processing capacity and short-term memory lasting up to 9 hours. This suggests that creatine may be effective in improving cognitive performance in sleep-deprived individuals.
While the study results are promising, there are safety concerns regarding the high dose of creatine used in the research. The study author recommends against taking such a high dose due to potential strain on the kidneys. Future research is needed to determine if lower doses of creatine can provide the same cognitive improvement effects, making it potentially useful for individuals working long night shifts. Combining creatine with other components may also enhance its effects, which could be the focus of further studies. Consulting with a qualified nutrition professional for proper dosage and guidance is crucial to ensure safe and effective use of creatine supplements.
While conclusive evidence regarding cognitive benefits in young individuals with a balanced diet is still lacking, sustained supplementation over an extended period may yield more enduring effects. Research exploring prolonged supplementation regimens could shed light on the potential for extending the cognitive benefits of creatine. Overall, while creatine may offer cognitive benefits for specific populations under certain circumstances such as sleep deprivation, more research is needed to fully understand its effectiveness and safety for cognitive performance enhancement.
