The Review: “Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation”

In a groundbreaking 2024 study published in Scientific Reports, researchers explored whether a single high dose of creatine could combat the negative effects of sleep deprivation on cognitive function and brain energy levels. Unlike earlier studies that required weeks of supplementation, this study demonstrated that creatine’s benefits could be observed within hours. Through a double-blind, randomized, controlled trial, participants received either creatine (0.35g per kg of body weight) or a placebo and then stayed awake for 21 hours, performing a range of cognitive tasks. The researchers used advanced brain imaging techniques to analyze brain chemistry changes in real-time, making this study particularly robust and insightful.

Why This Study Was Well-Designed

The strength of this study lends significant credibility to its findings. This research followed a double-blind, randomized, placebo-controlled format, which is widely regarded as the gold standard in scientific research. By using this approach, the study minimized biases and placebo effects, allowing the results to be directly attributed to creatine.

The use of high-resolution MRS imaging allowed researchers to measure changes in brain energy metabolites with precision, providing clear evidence of creatine’s impact on brain chemistry during sleep deprivation. Additionally, the researchers used a validated set of cognitive tests, assessing memory recall, language skills, and reaction time, capturing the broad effects of creatine on various aspects of cognitive function.

Key Findings

The findings of this study provide several exciting insights into creatine’s immediate cognitive benefits:

Enhanced Cognitive Performance and Processing Speed

Creatine supplementation led to significant improvements in memory, language processing, and reaction time. Participants displayed greater accuracy and speed on tasks such as the Word Memory Test (WMT) and psychomotor vigilance tasks (PVT), demonstrating creatine’s potential for boosting mental clarity even during periods of sleep deprivation .

Brain Energy Maintenance During Fatigue

Sleep deprivation is known to deplete the brain’s energy reserves, specifically affecting high-energy phosphates like phosphocreatine (PCr) and adenosine triphosphate (ATP). This study showed that creatine supplementation helped sustain these crucial brain energy metabolites. Measurements revealed a significant increase in PCr and ATP levels among creatine users compared to the placebo group, suggesting that creatine counteracts the typical decline in brain energy associated with lack of sleep.

Rapid Onset and Longevity of Effects

The benefits of creatine supplementation were seen as early as 3.5 hours after intake and persisted for at least nine hours. This swift response makes creatine an appealing option for those needing immediate cognitive support, especially in situations involving temporary sleep loss .

Prevention of Brain pH Decline

Typically, sleep deprivation leads to a drop in brain pH, contributing to cognitive fatigue. Remarkably, creatine supplementation prevented this pH reduction, suggesting that it stabilizes the brain’s biochemical environment under stress .

Relevance for Post-Menopausal Women

Although this study did not exclusively focus on post-menopausal women, its findings hold particular significance for this group. Post-menopausal women often report issues with energy levels, cognitive clarity, and sleep quality—all areas where creatine showed beneficial effects in this study. By improving brain energy reserves and cognitive performance, creatine could help manage some of the cognitive and physical challenges that arise during menopause.

Data Highlights from the Study

Processing Speed and Accuracy 

In the cognitive tasks, the creatine group outperformed the placebo group by 10–25% on processing speed in numeric and language tests, while accuracy on memory tasks like the WMT improved by 17.7% .

Energy Metabolite Stability

Measurements showed that PCr and ATP levels remained stable or even increased in the creatine group during sleep deprivation, while the placebo group experienced a decline. This outcome suggests that creatine supplementation helps to preserve essential brain energy levels under sleep stress .

Tolerance and Safety

Creatine was well-tolerated by participants, with no significant side effects reported. This is encouraging for women considering creatine as a potential supplement for cognitive and energy support, as it indicates that high single doses can be safe in a controlled context.

Implications and Considerations

The results of this study are promising for women in post-menopausal life stages, especially those experiencing cognitive and energy declines. The rapid and significant effects observed with a single dose offer a potential strategy for immediate mental clarity during times of increased demand or disrupted sleep. However, as with any supplement, it’s crucial to consult with a healthcare provider before starting creatine, particularly to determine the appropriate dose based on individual health needs. The creatine dosage used in this study (0.35g per kg) was carefully calculated according to body weight, highlighting the importance of personalized dosing for safety and efficacy.

Overall, this study provides a solid foundation for exploring creatine’s role in supporting cognitive health in post-menopausal women and beyond. Its unique approach to single-dose supplementation paves the way for further research on creatine’s potential in maintaining brain function and energy under various forms of cognitive stress.

You can find the study here: https://www.nature.com/articles/s41598-024-54249-9

 

About The Review

As part of The Next Chapter, our dedicated women’s health blog, we strive to empower our readers by bridging the gap between complex scientific research and practical understanding. The Review is our mini-series of literature reviews, where we dive into the science behind creatine supplementation and other relevant postmenopausal health subjects. By breaking down the latest findings from the scientific community, we aim to help our customers make informed decisions about how cheap and effective supplementation can support their health and well-being.