Sleep deprivation profoundly affects the human body, negatively influencing cognitive performance, cardiovascular health, and metabolism. Evidence suggests creatine counters some of the harmful effects of sleep deprivation. A recent study found that a single dose of creatine monohydrate improved cognitive performance and prevented harmful metabolic effects in sleep-deprived people.

The study involved 15 healthy participants who received a single large dose of creatine monohydrate (0.35 grams per kilogram of body weight) or a placebo to assess creatine’s effects on cognitive function during prolonged wakefulness. Participants underwent evaluations before and several hours after taking their respective treatments in the context of 21 hours of sleep deprivation. They underwent brain imaging scans and cognitive tests to measure the effects of creatine on brain chemistry and cognitive performance.

The scans and tests revealed that creatine induced several critical changes in the brain, including:

Increasing the ratio of phosphocreatine to inorganic phosphate, providing more energy for brain cells.

Boosting the levels of ATP, supporting better brain activity and energy management.

Altering the ratio of creatine to N-acetylaspartate, enhancing brain cell health and boosting energy reserves.

Maintaining optimal brain pH levels, supporting brain function and neurotransmitter signaling.

Enhancing cognitive performance and processing speed, making thinking and processing information faster and more efficient.

These findings suggest that a large dose of creatine could mitigate some of the harmful effects of sleep deprivation on the brain and cognitive function. Creatine is a nitrogen-containing compound produced in the liver and kidneys and stored in the brain and muscles. It plays an essential role in the recycling of ATP and is widely used as a dietary supplement to build and maintain muscle mass. Although creatine is available in many forms, the bulk of the research on the compound has centered on creatine monohydrate. Learn more about creatine in this clip featuring Dr. Stuart Phillips.