For quite some time now, creatine has been recognized as the most popular supplement among weight lifters aiming at increasing muscle mass and strength. However, recent studies indicate that this renowned multi-purpose supplement may assist in improving cognitive performance during sleep deprivation.An interesting investigation regarding sleep and stress: The most recent research done by Gordji-Nejad and colleagues, sought to establish the impact of creatine on the brain due to sleep deprivation. People in the study were split into two groups. One group was given a single large dose of creatine, while the other group was given a sugar pill. After that, everyone had to stay awake for 21 hours straight.The data was astonishing. Subjects who were given creatine, were seemingly able to maintain their cognitive energy levels and even manage some functions that are normally ascribed to restful states. In short, they were able to remain alert, and their reaction time and overall cognitive functioning was quite close to a person who has had sufficient sleep. People who were not administered creatine, however, demonstrated the anticipated reduced focus and cognitive energy levels that are normally associated with sleep deprivation.Findings noted on social media commenting that “creatine helped people maintain reaction time and executive function for nine hours when others crash.” To put it simply, and in their words, they were able to focus mentally, while others were in a mental fog.Outcomes show that administering a high single dose of creatine alters metabolic alterations and fatigue-related cognitive impairment. The results revise the established assumption that creatine supplementation only works over a longer period. The crucial factor appears to be the increased energy demand of the neuronal cells in combination with an increased extracellular creatine availability. This condition could overcome the main obstacle, namely the marginal intracellular creatine uptake.The benefits of creatine have gone beyond the gym already, and this is not the first time something like this has happened. It has been studied how it helps with mental clarity and focus. The supplement does assist the muscles, but it also assists the brain, which enhances the body’s ability to generate and store energy. It is not surprising that some people tend to be more focused and alert under stressful and sleep deprived situations. More people tend to be interested.The benefits of creatine in supporting brain health and aging is of growing interest as well. Although more research is needed, early findings show it may help preserve mental functioning and “brain fog” that can develop due to sleep deprivation or high-pressure situations. More research needs to be done, but the first observations indicate it might help with supporting mental performance and decrease brain fog that can come after not getting sleep or being in high-pressure situations.As much as creatine helps with the brain during sleep deprivation, nothing beats sleep. Thus, taking creatine to skip sleep is not advised. However, those who work shifts, have recently had children, or are students appearing for exams can benefit from this supplement as it helps cope better with sleep deprivation.One of the critical points from the study is that the doses are much larger – from 25-30 grams – than the norm 3-5 grams dose for fitness. Such doses will almost certainly require the supervision of a physician, especially for active patients with current medical problems.Creatine isn’t just for athletes anymore. Early evidence shows it might help you stay focused and think clearly when you’re tired and stressed. While more studies and research is needed, including analysing potential side effects before looking at taking it for sleep deprivation and cognition to confirm long-term safety. However, this simple supplement is emerging as a surprising ally for your brain—especially on those nights when sleep just isn’t enough.Dr Anita Mathew, Director – Internal Medicine, Fortis Hospital, Mulund
