After a bad sleep, it is difficult to think clearly. And although nothing will replace a high -quality snooze, new research results indicate to take a certain addition to release part of this mental fog. We speak of creatine and sleep and how it could be a secret weapon.
Creatine is usually used to increase muscle performance, but now it is associated with clarity after a bad night. Here is what the study has found and what a neurologist should know it.
Meet the experts: Dr. Vernon WilliamsNeurologist and founding director of the Center for Sports Neurology and Pain medium at Cedars-Sinai Orthopedics in Los Angeles. Dr. W. Christopher WinterNeurologist and sleep doctor with Charlottesville Neurology and Sleep Medicine and host of the sleeping plug -in podcast.
What is creatine?
Creatine is a connection that can usually be found in the Mayo clinic in her muscles and brain. The liver, pancreas and the kidneys of your body make a gram of creatine a day, but you can also keep creatine from eating seafood and meat.
You can also take creatine in supplementary form. According to the Mayo clinic, people tend to help build muscle and reduce the risk of injury.
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What did the study have found about creatine and sleep?
The study published in February 2024 in the magazine Scientific Reports had 15 healthy people in the 20s overnight in a laboratory for two nights that were separated by at least five days. During these stays, they were kept awake all night.
During one night, the participants received 0.35 grams of creatine per kilogram of body weight; In another night they received a placebo. The participants were also asked to do cognitive tasks before taking the creatine or placebo and at three other points at night.
The researchers found that the participants had positive changes in their brain metabolism and their cognitive performance in tests three hours after taking creatine. (They did a particularly good job with the processing capacity and short -term memory.) This influence reached four hours after taking the supplementary agent, but took over nine hours.
The researchers came to the conclusion that taking a single, high dose of creatine can reverse some effects of sleep deprivation.
Read more: Creatine Guide: What it is, how it works, proven advantages and the truth about side effects
How could creatine increase cognitive performance?
The study did not look at why this happened – it just found a link. However, there are some theories.
“The brain is a massive consumer of oxygen and energy, and creatine seems to help with the process of using energy and nutrients,” Sleep Podcast. “This can help reduce the negative effects that sleep deprivation has cognitive processing speeds.”
Creatine “seems to alleviate the cognitive decline in connection with fatigue by supporting the brain’s energy metabolism,” explains Dr. Vernon Williams, a neurologist and founding director of the Center for Sports Neurology and Pain medium at Cedars-Sinai Orthopedics in Los Angeles. To put it in laypersons of the lay, creatine can help the brain get important nutrients faster.
However, this is a shift from the typical creatine use, but notices winter. “Many people have thought about creatine supplementation as a relatively” long -term “effect – like muscles,” he says. “This study suggests that the effects of creatine could be much faster than originally thought.”
What are the other advantages of creatine?
A number of research has shown that creatine may have several potential advantages for your health. This includes:
- Increasing lean body mass
- Increase in energy levels
- Improvement of muscle recovery
- Improvement of cognitive function
- Insulation of the effects of short -term sleep deprivation
- Keep your hormone mirror consistently
A study in January even showed that creatine could be good additional treatment for depression, in addition to talk therapy and all other treatments that its mental health service provider suggests.
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Should women take creatine?
It is important to speak to a medical provider before adding your routine to ensure that it is suitable for your needs. However, studies indicate that creatine can benefit women, so it is definitely worth considering.
Take a look below:
Creatine supplements to buy
Now creatine -monohydrate powder speaks
The creatine powder from Now is free of artificial colors and flavors and uses nutrients with nano particles to recharge their day. It is also tireless, so you can insert it into almost everything. Third is now being tested to ensure that no harmful ingredients end in your creative powder.
Usn pure creatine monohydrate powder
This non -defamed creatine is a micronized form of creatine that improves absorption and bioavailability. Usn introduces extensive third -party tests to ensure that the quality and quantity of the label is always delivered. It is also certified halal.
Biogen pure creatine monohydrate powder
According to Biogen, this is one of the most popular spur food supplements in the world. And the compact 100g size makes it easier to stay in your pocket so that you can take some of whether you go to the gym or travel. Simply mix it with water, before training or your smoothie and enjoy it.
This article by Korin Miller was originally published on the US health of women.
The health of women participates in various affiliate marketing programs, which means that we may receive commissions for editorially selected products that are bought via our links to retailer website.
