Some Reddit users say creatine supplements have drastically improved sleep quality, while others report the opposite. We looked at the science behind it.
Creatine is a chemical naturally occurring in the human body's muscles and brain. It helps the body regenerate adenosine triphosphate (ATP), cells' primary source of energy.
Supplementation with creatine is common among athletes seeking to improve their strength and performance as well as prevent injury. Research suggests that creatine may also improve cognition and brain health.
Redditors report a less-researched benefit — or a side effect — of creatine supplementation — improved sleep quality.
One user said they take five grams of creatine dissolved in water right before going to bed. Such supplementation helps to avoid sleep deprivation even after getting less than eight hours of sleep.
"The first few days, I felt downright amazing after waking up and throughout the day. The effect has calmed down some, but I continue to feel great all throughout the day in a way I haven't in a long time," they wrote.
Another Redditor called creatine supplements a game-changer, as their deep sleep increased from zero to 4% or even 10%.
However, many users report the completely opposite effect of creatine supplementation, such as ruined sleep.
"I took it for 5 days, about an hour before bed, and it kept me awake for hours. I went back to having it in the morning and resumed restful/normal sleeping, so it's not for everyone," a Redditor explained.
Creatine may have an indirect effect
Terry McMorris, emeritus professor of the cognitive neuroscience of exercise and sport at the University of Chichester, doubts that creatine has any effect on sleep quality. However, the supplement may have an impact on sleep deprivation, as it helps to increase ATP and, as a result, brain energy.
Maria Lucey, a consultant dietitian and nutrition expert, says while creatine may not directly enhance sleep quality in individuals without sleep issues, it does appear to influence certain aspects of sleep architecture.
Research suggests that creatine supplementation might reduce the need for slow-wave sleep (deep sleep) by helping replenish energy stores, which are typically restored during this stage of sleep. Moreover, creatine could be particularly beneficial for individuals suffering from poor sleep.
Studies have indicated that creatine supplementation may help reduce mental fatigue and support cognitive functions, such as memory, especially under stress conditions like sleep deprivation. This could indirectly contribute to an improved perception of sleep quality.
Lucey
A 2024 study found that a single dose of creatine may improve cognitive performance in sleep-deprived individuals. However, the dose used in the study was high — 0.35 g/kg — meaning that an average American woman would have to take 27 g of creatine to feel the effect. This amount is comparable to the dosage during the creatine loading phase, lasting 5 to 7 days before moving on to lower doses.
A small study that examined creatine's effect on patients with fibromyalgia, a condition that causes pain all over the body, found that the 8-week treatment resulted in significantly improved sleep quality. However, the findings should be interpreted with caution, as only 12 of the 30 participants were assessed for the final analysis.
The risks of creatine supplementation
Lucey says creatine is generally considered very safe. As it is a naturally occurring substance, any excess from supplementation is typically excreted in the urine, causing little concern about over-supplementation.
However, the primary risks associated with creatine use stem from using supplements that are not third-party tested.
"These unverified products might contain unwanted additives or contaminants. Therefore, it's crucial to choose a creatine supplement that has been third-party tested, ideally one that carries the Informed-Sport or NSF-Certified logo," Lucey says.
For some, creatine supplementation appears to improve sleep quality while impairing it for others. Nevertheless, before starting new supplements, discuss them with your healthcare provider and monitor side effects.
3 resources
- National Library of Medicine. An open-label study adding creatine monohydrate to ongoing medical regimens in patients with the fibromyalgia syndrome.
- Nature Scientific Reports. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation.
- Mayo Clinic. Creatine.
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