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Sleep-Deprived? Try Creatine for Enhanced Brain Function

Creatine has been shown to improve focus in sleep deprived people.
Discover how creatine supplementation can enhance cognitive function, even during sleep deprivation. Learn about the immediate benefits and optimal dosage for staying sharp and energized. 🧠💡🌙
Source: Arnold Schwarzenegger’s Pump Club email 2024-March-19.
A new study found that a single dose of creatine can keep your brain functioning at a high level even when you’re sleep-deprived. 


When sleep eludes you, reaching for that cup of coffee might not be your only solution. Recent research reveals an intriguing alternative: creatine. This compound, commonly associated with athletic performance, could be your brain’s secret weapon even when you’re running on minimal sleep.

The Study

In a groundbreaking study, participants endured two consecutive nights of inadequate sleep. Their cognitive abilities were put to the test. Those who received a placebo exhibited the expected decline in performance, akin to a sluggish dial-up internet connection. However, the creatine group demonstrated improved cognitive function and reduced fatigue. Remarkably, these benefits were evident after just two nights of supplementation.

Brain Energy Boost

Creatine not only bolstered cognitive performance but also sustained higher levels of brain energy. Unlike typical sleep deprivation consequences, creatine seemed to shield the brain from harm. This finding is particularly noteworthy due to its immediate impact.

Dosage Recommendations

For muscular benefits, research suggests a daily creatine intake of 3 to 5 grams. However, when it comes to cognitive advantages, prior studies recommend around 10 grams daily. In this specific study, participants consumed approximately 20 grams of creatine per night to counteract sleep deprivation. While this falls within a safe range, it’s essential to note that excessive creatine intake could lead to gastrointestinal issues (although none of the participants reported stomach problems).

Practical Advice

If you’re new to creatine, start with a conservative daily dose of three to ten grams. However, if sleep deprivation is your challenge, consider upping the dosage slightly to stay sharp and energized throughout the day. Creatine might just be the brain booster you’ve been seeking.

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