Creatine beyond the gym: how a supplement could speed up your brain by up to 24.5%

 

Creatine, Beyond the Gym: Myths, Findings, and Warnings About Its Impact on the Brain

By ANASTACIO ALEGRIA

WASHINGTON, February 12 (IPU NEWS) — Creatine, popularly known as a performance-enhancing supplement, has been shown to have surprising effects on brain function, according to recent research published in Scientific Reports.

The study found that a single 20-gram dose of creatine can increase cognitive processing speed by up to 24.5% during periods of sleep deprivation, a finding that opens the door to potential applications beyond athletic performance. Researchers evaluated volunteers subjected to sleep restrictions and measured their reaction time, attention, and working memory before and after supplementation.

What the Experts Say

Although the results are promising, experts from institutions such as the **Mayo Clinic**, the **USDA Jean Mayer Center for Human Nutrition**, and the **University of North Carolina** caution that creatine is not a “cognitive miracle” and that its effects can vary depending on age, health status, and dosage.

“While creatine may offer a temporary benefit in situations of extreme fatigue, it is essential to **monitor its use under medical supervision**,” a Mayo Clinic spokesperson noted. Excessive creatine can cause digestive problems, kidney damage, or electrolyte imbalance in people with pre-existing conditions.

(Imagen Ilustrativa Infobae)

Myths vs. Reality

Among the most common myths is the idea that creatine is only useful for gaining muscle mass or that its prolonged use is always safe. Recent research indicates that, in addition to promoting phosphocreatine synthesis in muscles, the supplement **may affect brain energy**, especially in situations of metabolic stress such as sleep deprivation.

Scientists caution that, although the findings are relevant, studies on long-term cognitive effects are still limited. Consumers are advised **not to self-medicate** or exceed the doses indicated by controlled clinical studies.

Científicos investigan si la creatina puede mejorar el rendimiento cognitivo y reducir la fatiga tras la falta de sueño, aunque advierten sobre el consumo sin control médico (Imagen Ilustrativa Infobae)

Future Applications

Creatine could have potential in areas such as academic performance, preventing cognitive fatigue in night shift workers, or even as support in certain neurodegenerative diseases. However, experts emphasize that more clinical trials are still needed to confirm its efficacy and safety in these contexts.

“We are just beginning to understand how a supplement widely used in sports can influence the human brain,” said a researcher at the Jean Mayer Center. “The important thing is to **balance scientific enthusiasm with clinical caution**.”

The general consensus is clear: creatine **does not replace sleep, rest, or healthy habits**. Its administration should be considered as a controlled supplement, under medical supervision and within a healthy lifestyle context.