Creatine is your brain’s emergency power supply—rapidly restoring...
Brandon Luu, MD@BrandonLuuMD
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Apr 20, 2025
~2 min read
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Creatine is your brain’s emergency power supply—rapidly restoring ATP and supporting mitochondria when energy is depleted.
In randomized trials, it preserves cognition during severe sleep deprivation.
Here’s how to use creatine to stay sharp when it matters most 🧵 1/11
In randomized trials, it preserves cognition during severe sleep deprivation.
Here’s how to use creatine to stay sharp when it matters most 🧵 1/11
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Curious about the full data, dosing protocols, and research? I share free weekly deep dives here:
brandonluumd.substack.com/p/creatine-for…
brandonluumd.substack.com/p/creatine-for…
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Creatine has been my go-to supplement ever since I started working 100h weeks and 26 hour shifts as a resident doctor. When I dove into the evidence, it was one of the most promising supplements /3
Brandon Luu, MD@BrandonLuuMD
As Resident Doctors, we work 26h shifts with no sleep.
Coffee wasn’t enough to keep me sharp, so I dove into the literature for other solutions.
Here are my evidence-based protocols for using CREATINE to maximize cognitive performance during sleep deprivation
🧵1/12
Coffee wasn’t enough to keep me sharp, so I dove into the literature for other solutions.
Here are my evidence-based protocols for using CREATINE to maximize cognitive performance during sleep deprivation
🧵1/12
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A single ~0.35 g/kg dose (~25–30 g) restores cognitive function over 21 hours of sleep deprivation. In some cases, the creatine group even outperformed placebo.
Maximum effect was 4 h after administration so time accordingly /4
Maximum effect was 4 h after administration so time accordingly /4
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20 g/day of creatine for a week before sleeep deprivation improved reaction time and executive function through 24–36 h of sleep deprivation and exercise in two follow up studies /5
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Creatine improves brain function during oxygen starvation. These scientists gave 20 g/day × 7 d, then cut O₂ to 10%. Attention was preserved in the creatine group; brain PCr ↑9 %, corticomotor excitability ↑70 % /6
Brandon Luu, MD@BrandonLuuMD
These creatine studies won’t stop.
Researchers starved healthy adults of oxygen (10% O₂ vs 21% in air) for 90 minutes.
Cognitive performance dropped with oxygen deprivation—but was restored in those who preloaded with creatine (20g x 7 days) 🧠
Researchers starved healthy adults of oxygen (10% O₂ vs 21% in air) for 90 minutes.
Cognitive performance dropped with oxygen deprivation—but was restored in those who preloaded with creatine (20g x 7 days) 🧠
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Dose matters. Kondo 2016: 10 g/day beat 2–4 g for brain PCr (~9 % vs 4 %). The usual 3–5 g “maintenance” may undershoot when it comes to brain health. /7
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Protocols
• Load 20 g/day × 5–7 d for the first week
• 10g per day may be optimal for maximizing cognitive function
• Acute stress/sleep deprivation? 25–30 g 3–4 h pre‑shift
• Split doses + hydrate /8
• Load 20 g/day × 5–7 d for the first week
• 10g per day may be optimal for maximizing cognitive function
• Acute stress/sleep deprivation? 25–30 g 3–4 h pre‑shift
• Split doses + hydrate /8
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Some people experience side effects like bloating or stomach upset. The data suggests creatine is safe for healthy adults, but if you have pre existing medical conditions check with your doctor first. /9
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In summary: Creatine is your brain’s emergency power supply. When sleep vanishes or stress peaks, it steps in to rapidly regenerate ATP—keeping your thinking sharp when you need it most. /10
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Watch a recent interview I did on the effects of creatine on sleep deprivation here /11
youtu.be/ZA9IqozNCFI?fe…
youtu.be/ZA9IqozNCFI?fe…
