Creatine, long hailed as the gold standard of muscle supplements, is gaining popularity for brain health and performance. Research suggests it could benefit those with depression and brain-related diseases. (1)(2)(3)
Until recently, creatine’s effects were attributed to consistent, long-term dosing. In a 2024 study, one high dose of creatine offered immediate improvements in brain performance in sleep-deprived individuals. (4)
Study Breakdown
In the study, 15 test subjects were given a single high dose [0.35 grams/kilogram] of creatine monohydrate and a non-creatine placebo on separate occasions. Volunteers were awake for 21 hours in a lab where researchers used scans and cognitive tasks to compare the results.
Improvements in brain performance were noticeable just three hours after the creatine dose. The effects peaked at four hours and lasted up to nine hours. Creatine reversed some metabolic changes from not sleeping while improving cognitive function and reaction time.
Dr. Layne Norton delves into and explains the potential advantages of this new science below:
So, Is Creatine the New Caffeine?
Based on this experiment, creatine may be a promising alternative to caffeine or other brain and nervous system stimulants for combating fatigue-related cognitive decline. It could be useful for night shift workers, late-night studies, or other instances. However, more studies are needed to determine if creatine could be effective and reliable for combatting tiredness.
Another potential limitation could be taking high doses of creatine. For someone like Norton, weighing just north of 200 pounds, the studied serving amounts to roughly 30 grams of creatine — a lot compared to the standard five grams per day norm.
However, research shows that taking up to 30 grams of creatine daily is safe long-term for all ages. That said, creatine, stims, or any substance should never be used to mask poor sleep habits.
[Related: Can You Take Caffeine and Creatine Together?]
Should You Take Creatine?
“Regarding safety, effectiveness, and cost, no supplement beats creatine monohydrate,” expresses Norton. There’s a misconception that the body churns out plenty of creatine or that eating enough creatine-containing foods mirrors the effects of creatine supplements.
You would need about seven pounds of red meat daily to get enough creatine.
The obvious better choice would be to buy a quality creatine supplement.
What if Creatine Doesn’t Work?
Some don’t seem to notice much if any, aesthetic or performance benefits from creatine. Norton explains that these people may already have sufficient creatine stores. Based on the latest study, they could still be experiencing cognitive effects.
Creatine is not a steroid; it will not just pile muscle on you.
[Related: The 6 Best Pre-Workouts With Creatine]
Takeaways
Norton isn’t celebrating just yet, as the study appears to be the first to test the short-range gains of creatine with a relatively small group. However, it raises the question: is there a difference between the brain and muscles regarding optimal creatine intake?
The dosage needed to saturate the brain cells may be higher than muscle cells.
Sleep deprivation demands allow for increased creatine uptake in the brain, which is otherwise limited by the central nervous system. Hopefully, more research can expand upon the current data.
More About Creatine
- The Pros and Cons of Creatine, According to a Nutrition Coach
- Does Creatine Help You Lose Weight? Your Questions Answered by Our Experts
- Does Creatine Expire? A Certified Nutrition Coach Gives Their Insight
References
- Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
- Cunha MP, Pazini FL, Rosa JM, Ramos-Hryb AB, Oliveira Á, Kaster MP, Rodrigues AL. Creatine, similarly to ketamine, affords antidepressant-like effects in the tail suspension test via adenosine A₁ and A2A receptor activation. Purinergic Signal. 2015 Jun;11(2):215-27. doi: 10.1007/s11302-015-9446-7. Epub 2015 Feb 22. PMID: 25702084; PMCID: PMC4425723.
- Kious BM, Kondo DG, Renshaw PF. Creatine for the Treatment of Depression. Biomolecules. 2019 Aug 23;9(9):406. doi: 10.3390/biom9090406. PMID: 31450809; PMCID: PMC6769464.
- Gordji-Nejad, A., Matusch, A., Kleedörfer, S., Jayeshkumar Patel, H., Drzezga, A., Elmenhorst, D., Binkofski, F., & Bauer, A. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific reports, 14(1), 4937. https://doi.org/10.1038/s41598-024-54249-9
Featured image via Shutterstock/Kiselev Andrey Valerevich
