Creatine Monohydrate Dosage For Cognitive Benefits | Drew Harrisberg | The Proof Clips EP #347

This episode explores the effects of high-dose creatine supplementation on cognitive performance, particularly in the context of sleep deprivation. A study involving a double-blind, randomized controlled trial with 15 participants is discussed, revealing that a single, high dose (0.35 grams per kilogram) of creatine monohydrate significantly improved short-term memory and reaction speed in sleep-deprived individuals, with peak effects observed four hours post-ingestion. More significantly, participants reported significantly less subjective fatigue compared to the placebo group. The discussion then pivots to the bioavailability of creatine in the brain, noting that high doses are necessary to saturate muscle cells before sufficient creatine reaches the brain. In contrast to the common belief that creatine supplementation benefits healthy individuals, the hosts emphasize that the observed cognitive benefits are likely specific to situations of acute brain stress, such as sleep deprivation, where the brain's natural creatine production may be insufficient. For instance, a comparison of omnivores and vegetarians showed no difference in brain creatine levels, suggesting that the body prioritizes muscle creatine saturation before allocating it to the brain. Finally, the conversation touches upon the optimal creatine dosage and the potential for therapeutic benefits in individuals experiencing chronic stress or neurological conditions, highlighting the need for further research in these areas.