This double-blind, randomized crossover study investigates whether a single, moderate dose of creatine monohydrate (.2 g/kg) can protect cognitive function during 21 hours of total sleep deprivation. Researchers found that while sleep deprivation naturally causes significant declines in memory and reaction time, creatine administration significantly mitigated these impairments in logical reasoning, numerical tasks, and psychomotor vigilance. Notably, the protective effects were more pronounced in female participants and vegetarians, likely due to lower baseline cerebral creatine levels or distinct metabolic responses to the supplement. Although the effects were less intense than higher doses used in previous research, this “customary” dose still provided up to a 12% improvement in cognitive performance without adverse side effects

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Formal Citation: Gordji-Nejad A, Matusch A, Hengstler L, Beer S, Kroll T, Klein S, Elmenhorst D, Bauer A, Drzezga A. Single-Dose Creatine Reduces Sleep Deprivation-Induced Deterioration in Cognitive Performance. Nutrients. 2026; 18(8):1192. https://doi.org/10.3390/nu18081192

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NARRATOR: Ralph Turchiano
ANALYSIS: Gemini

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