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Recovering from a supplement may help clear your mind.
Creatine has long been associated with boosting muscle performance, but recent studies suggest it may also enhance cognitive clarity following a sleepless night. Below, we explore the research findings and insights from a specialist in neurology.
Meet the experts: Vernon Williams, MD, a neurologist and the founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles, alongside W. Christopher Winter, MD, a neurologist in sleep medicine and the host of the Sleep Unplugged podcast.
What is creatine?
Creatine is a naturally occurring compound found in your muscles and brain, as noted by the Mayo Clinic.
Your liver, pancreas, and kidneys produce about a gram of creatine daily, and it can also be sourced through seafood and meats.
Creatine is also available in supplement form. Many utilize these supplements to enhance muscle growth and decrease the risk of injury, as per information from the Mayo Clinic.
What did the study find?
Published in the journal Scientific Reports in February 2024, the research involved 15 healthy participants in their 20s, who spent two nights in a lab under strict observation, with a minimum of five days in between.
Each night, one group received 0.35 grams of creatine per kilogram of body weight, while the other group was given a placebo. Cognitive tasks were administered before the supplementation and again at three different intervals throughout the night.
Researchers observed significant improvements in brain metabolism and cognitive performance—particularly in tasks requiring processing capacity and short-term memory—three hours after creatine consumption. These effects peaked four hours later and lasted for over nine hours.
The study concluded that a single high dose of creatine could “partially reverse” some effects of sleep deprivation.
How could creatine boost cognitive performance?
While the study did not explicitly explore the underlying reasons, several theories exist to explain this correlation.
“The brain is a major consumer of oxygen and energy, and creatine helps facilitate the energy and nutrient utilization process,” explains W. Christopher Winter, MD. “By improving energy metabolism, creatine helps mitigate the cognitive deficits associated with sleep deprivation.”
According to Vernon Williams, MD, creatine may help deliver essential nutrients to the brain more efficiently.
This finding marks a shift in our understanding of creatine, which has typically been viewed as a long-term supplement for muscle development. “The rapid effects demonstrated here could change how people perceive creatine use,” Winter notes.
What are the other benefits of creatine?
Research reveals several potential health benefits of creatine, including:
- Increasing lean body mass
- Boosting energy levels
- Enhancing muscle recovery
- Improving cognitive function
- Reducing impacts of short-term sleep deprivation
- Maintaining hormone level balance
A recent study from January has suggested that creatine could also be a valuable supplement for individuals suffering from depression, enhancing traditional treatments such as talk therapy recommended by mental health professionals.
Should women take creatine?
It’s vital to consult with a healthcare provider before introducing any supplement into your routine, ensuring it aligns with your individual needs. However, research indicates that creatine can provide benefits for women, making it worth considering.
Explore Women’s Health‘s recommended creatine products below:
Best Creatine Supplements
Thorne Creatine Monohydrate
This powder is free of gluten and dairy. It’s also NSF certified, meaning it’s tested for the presence of banned substances before it goes up for sale. The powder is colorless and odorless, so you can mix it with just about anything.
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</div>Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends. Her work has appeared in Men’s Health, Women’s Health, Self, Glamour, and more. She holds a master’s degree from American University, and lives by the beach, dreaming of one day owning a teacup pig and taco truck.
