Rhonda Patrick: Can creatine negate sleep loss?

Key Takeaways

• Take 10g+ creatine daily to counteract cognitive decline from sleep deprivation.
• Increase to 20-25g creatine for severe sleep loss (e.g., 24-hour deprivation) or if you have higher body mass.
• High-dose creatine improved cognitive performance beyond well-rested baseline levels in sleep-deprived individuals.

Supplements & Protocols Mentioned

• Creatine: 10g/day minimum, up to 20-25g/day for severe sleep deprivation or larger body size.

Notable Quotes

“Those individuals that were given that really high dose of creatine were able to perform cognitive tasks very well, and not only were they performing them better than their well-rested baseline levels, which is fascinating.”

Bottom Line

Use high-dose creatine (10-25g/day) to maintain or even enhance cognitive performance during sleep deprivation, especially in acute situations like all-nighters.

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