Researchers from Forschungszentrum Jülich have discovered that a single high dose of creatine can temporarily improve cognitive functions impaired by lack of sleep, specifically improving processing capacity and short-term memory. The study cautions against excessive creatine consumption due to potential health risks, although it suggests future potential for cognitive enhancement with lower doses.
Creatine, a supplement widely used by athletes to improve physical performance, has also been shown to temporarily boost cognitive abilities affected by lack of sleep. This discovery was made in a scientific study carried out by researchers from Forschungszentrum Jülich, the results of which were published in the journal Scientific reports.
Significantly improved processing capacity and short-term memory
As part of the study, 15 test subjects were kept awake overnight and had to solve cognitive tasks during this period. Sleep deprivation leads to changes in brain metabolism that promote cellular uptake of creatine. Beforehand, the test subjects received a single high dose of creatine, an important metabolic product found in food and which can also be produced by the body itself.
Three hours after taking creatine, a positive effect on the brain metabolism and cognitive performance of the test subjects could already be observed. The effect peaked after four hours and lasted up to nine hours. In particular, improvements in processing capacity and short-term memory were noted.
“The results suggest that a single but high dose of creatine improves thinking ability and causes changes in the brain’s energy stores during sleep deprivation,” explains Dr. Ali Gordjinejad, study coordinator of the Institute of Neurosciences and Medicine (INM-2). at the Forschungszentrum Jülich.
Excessive creatine intake not recommended
Various studies have already reported improvements in cognitive performance after a long creatine regimen. The substance also counteracts metabolic changes caused by lack of sleep. This is why the Juliers researchers considered creatine as a potential candidate for this study.
It was not previously possible to prove the short-term effect observed today, because neuronal cells in the central nervous system (CNS) can only absorb creatine to a small extent. They normally cover their needs largely through their own synthesis. Only by putting the brain in a state of “stress” under the experimental conditions of Jülich’s study was the increased uptake of creatine into cells promoted.
“At the moment, however, it is not advisable to take such a high dose of creatine at home, because high doses of this substance put a lot of pressure on the kidneys and can cause health risks,” explains the Dr. Gordjinejad. “However, if future studies show an increase in cognitive performance at lower doses, creatine could become a serious competitor to coffee during long work nights. »
