It’s a supplement used by gym-goers.
For many, achieving a good night’s sleep is as crucial to health as maintaining an exercise routine or a balanced diet. However, despite efforts to put away devices early and get to bed on time, poor sleep is still a common issue, often resulting in a sluggish day ahead. But recent research suggests that it might be possible to counteract the effects of a sleepless night with a simple supplement.
A study published in Scientific Reports examined the potential cognitive benefits of creatine supplementation. Fifteen participants took either a substantial dose of creatine or a placebo on two separate occasions, with at least five days in between. The creatine dose was calculated based on body weight, roughly 20 to 30 grams. Participants were then kept awake overnight while performing various cognitive tasks, such as memory and language tests, and their brain chemistry was monitored.
The results indicated that creatine supplementation helped improve cognitive function for up to nine hours after taking the dose, with the most significant improvements observed about four hours later. Additionally, the study found that creatine intake led to changes in brain chemistry that suggested enhanced metabolism, which can contribute to improved cognitive performance. Creatine is well known for its benefits in muscle recovery and performance, but the study suggests it may also offer brain-boosting effects, possibly aiding memory and brain function.
However, while these findings are promising, the high creatine dose used in the study raises concerns. The dosage in the research was over 20 grams, a level that could place unnecessary strain on the kidneys, according to one of the study’s authors, Dr. Ali Gordji-Nejad. As such, he emphasized that more research is necessary before creatine could be considered a reliable substitute for coffee or other remedies to combat sleep deprivation. Future studies will need to determine whether smaller, safer doses—around 5 grams—could provide the same cognitive benefits without the risk of adverse effects.
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