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Combat Brain Fog with Creatine

A new study shows that a single high dose of creatine could help your cognitive performance in a sleep-deprived state.

Combat Brain Fog with Creatine

Want to stay mentally sharp even when you're short on sleep? Consider creatine.

A new study has emerged highlighting a potentially effective strategy to combat the mental fog associated with sleep deprivation. Conducted by German researchers and published in a 2024 issue of Scientific Reports, the study reveals the unexpected benefits of a single hefty dose of creatine monohydrate in enhancing brain function.

Study Details

The research focused on healthy, young adults who had been deprived of sleep for 21 hours. Participants were administered a single dose of creatine monohydrate at 0.35 grams per kilogram of body weight, translating to about 0.13 grams per pound. For most individuals, this dosage equals about 25-30 grams of creatine — far beyond the typical daily supplement dose.

Observations and Findings

Remarkably, those who received the creatine exhibited a notable increase in creatine levels within the brain. This biochemical enhancement correlated with significantly improved performance on various memory and cognitive tests compared to the placebo group. The effects peaked around 4 hours post-administration and sustained for up to 9 hours.

Implications for Sleep-Deprived Individuals

For anyone who has experienced the cognitive detriments of sleep deprivation — be it from all-nighters, travel-related fatigue, or chronic sleep disturbances — the findings offer a beacon of hope. The use of a substantial one-time creatine dose appears to not only mitigate the immediate cognitive impairments, but also to temporarily reverse them.

Practical Recommendations

Based on this study, individuals weighing in the ballpark of 180 pounds (give or take) could consider a one-time dose of approximately 25-30 grams of creatine to potentially alleviate the cognitive drawbacks of insufficient sleep. It's a straightforward intervention that could preserve your mental clarity when you need it most.

To get this dose, you'll have to use a stand-alone creatine monohydrate product, as I wouldn't recommend taking the number of scoops of Pre JYM or Post JYM (both of which contain creatine) it would require to reach this amount.

While using creatine for cognitive support in sleep-deprived states is compelling, it's essential to approach this strategy with an informed perspective. Higher doses of creatine, as used in the study, are typically safe but can vary in effect from person to person.

 Whether you're a student, a professional, or anyone in between, the strategic use of creatine might be the edge you need. If you try this approach, I want to hear about your experiences — how did it work for you?



Gordji-Nehad, A., et al. Single dose creatine improves cognitive performance and induces changes in cerebral high-energy phosphates during sleep deprivation. Sci Rep 14(1):4937, 2024.

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