Does creatine improve cognitive performance?

According to a study published in the journal Scientific Reports, researchers discovered that a high single dose of creatine can temporarily improve cognitive performance that is reduced by sleep deprivation.

Creatine, a naturally occurring compound found in the body and obtained through diet, is known for its role in providing energy for muscle cells during high-intensity exercise. However, its benefits extend beyond physical performance. Beyond its traditional function in ATP production for muscle cells, creatine's neuroprotective properties and influence on brain energy metabolism make it a good choice for addressing sleep-related cognitive impairment. By supporting ATP synthesis in brain cells, creatine may help sustain cognitive function under conditions of sleep deprivation-induced stress.

In the study, 15 participants underwent overnight sleep deprivation and engaged in cognitive tasks throughout. Sleep deprivation induces alterations in brain metabolism that enhance the cellular uptake of creatine. Before the experiment, participants received a high single dose of creatine. Three hours post-creatine ingestion, a noticeable enhancement in both brain metabolism and cognitive performance was observed among the participants. This effect peaked after four hours and endured for up to nine hours. Notably, improvements were particularly evident in processing capacity and short-term memory.

“The findings indicate that a single high dose of creatine enhances cognitive function and alters brain energy reserves during sleep deprivation. Previously, it wasn't feasible to demonstrate this short-term effect due to limited creatine absorption by neuronal cells in the central nervous system (CNS). The experimental conditions induced a "stressed" state in the brain, facilitating increased creatine uptake in cells. However, caution is advised against consuming such high doses of creatine at home due to potential kidney strain and health risks. Future research exploring cognitive benefits at lower doses could position creatine as a potential alternative to coffee during extended work periods,” saidDr. Ali Gordjinejad, coordinator of the study from the Institute of Neuroscience and Medicineat Forschung-szentrumJülich.

Reference:Gordji-Nejad, A., Matusch, A., Kleedörfer, S. et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep 14, 4937 (2024).