A SINGLE 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours. A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.

Jesse Morse, M.D.
@DrJesseMorse
Creatine:
A 2024 Nature Scientific Reports study found a single high dose (~20g) improved processing speed by 24.5% and buffered against sleep deprivation for 9 hours.
While 5g saturates muscle, recent reviews suggest 15–20g is necessary to maximize brain creatine level.
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