I’m definitely not functioning at my best and fulfilling my true potential without a good night’s sleep. However, poor sleep doesn’t just hamper your productivity the next day or make your brain feel groggy; researchers have associated chronic insufficient sleep with a heightened risk of heart disease, obesity, cancer, and diabetes. Sleep is natural and protective for your overall wellness.
People try many ways to combat poor sleep, from guzzling cups of coffee to splashing water on their faces and napping during lunch. In an interesting study, researchers investigated whether the popular fitness supplement creatine can enhance cognitive function following sleep deprivation.
Creatine and energy production
Creatine can be converted into a primary energy source for the cells in your body in the form of adenosine triphosphate or ATP, and a smaller percentage of your body’s creatine stores are in your brain, which requires a lot of energy to function.
Researchers have previously concluded that creatine can enhance physical performance, and it’s increasingly popular largely due to its impact on energy production. Let’s delve into the research and why this natural compound could provide a little pick-me-up for your brain when sleep is lacking the night before.
The research
In a study published in Nature, 15 young adults maintained a regular sleep schedule, going to bed at 11 p.m. and waking up at 7 a.m., for two weeks before commencing the study. Participants had two nights of limited sleep inside a sleep lab, which amounted to about three hours of sleep and sleep deprivation. On one of these two nights, they took a placebo, and on the other, they took a high dose of creatine. The two nights in the sleep lab were spaced about five days apart.
Participants took cognitive tests before taking the creatine supplement or the placebo, and at three other times afterwards. While the usual recommended effective daily dose of creatine to obtain physical and mental benefits is 5 grams, the researchers in this study chose 0.35 grams of creatine per kilogram of body weight, which is approximately 24 grams for someone weighing 150 pounds.
The results
The study authors concluded that a high single dose of creatine can “partially reverse metabolic alterations and fatigue-related cognitive deterioration.” The researchers highlight the increased energy demand of neuronal cells and the increased extracellular availability of creatine following a high single dose.
The study showed the following:
- Only three hours after taking the creatine supplement, participants experienced positive improvements in cognitive performance and brain metabolism.
- The beneficial effects of the high dose of creatine on cognitive performance lasted up to nine hours, with maximum cognitive effect at four hours.
- The most significant benefits were observed for short-term memory and processing capacity, which refers to how much workload or information your brain can process or handle at one time.
The takeaway
Of course, taking a higher dose of creatine isn’t a substitute for good sleep, but this study shows it could be a helpful option if needed. It’s important to note that this is a small study, and the authors don’t suggest taking a higher “loading” dose every day.
This study’s takeaway is that creatine supplements could improve brain power and cognitive performance after a poor night’s sleep. The researchers highlight the potential benefits of this supplement for prolonged cognitive activity during sleep deprivation. If you’re not sure if taking creatine is the right choice for you, it’s always best to consult your doctor or healthcare provider.
