Taking 0.2 grams of creatine monohydrate per kilogram of body weight as a single oral dose can reduce the decline in cognitive functions such as logical reasoning, numerical processing, language speed, and attention during 21 hours without sleep in healthy young adults.

We analyzed one assertion on creatine and cognitive performance during sleep deprivation, and it supports the idea that creatine may help reduce mental decline under these conditions. Specifically, we found that a single dose of 0.2 grams of creatine monohydrate per kilogram of body weight was associated with less decline in logical reasoning, numerical processing, language speed, and attention after 21 hours without sleep in healthy young adults [1]. This single piece of evidence suggests that creatine might help maintain certain thinking skills when the brain is under stress from lack of sleep. The dose used was calculated based on body weight, meaning it was tailored to the individual, and the effects were measured during a prolonged period of wakefulness. The study focused on young, healthy adults, so we don’t know if the same result would appear in older people, those with health conditions, or with different dosing schedules. We have not seen any studies that contradict this finding, but we also haven’t seen multiple studies to confirm how consistent this effect is across different groups or sleep-deprivation scenarios. The evidence we’ve reviewed so far is limited to one assertion, and while it points in one direction, we can’t say yet whether this applies broadly or lasts beyond a single dose. If you’re regularly going without enough sleep and want to support your mental clarity, this one study suggests creatine might be worth exploring — but it’s not a substitute for rest. Always consider your personal health and talk to a professional before starting any new supplement.