There May be a Benefit of Daily Creatine Supplementation for a Shift Worker (especially on night shift)
Introduction:
In the demanding world of shift work, maintaining cognitive function and mental sharpness is paramount.
After nearly four decades of navigating the challenges of shift work, I understand the importance of effective strategies to optimise performance. One strategy that holds lots of promise is daily supplementation of the most researched supplement out there, Creatine.
The Power of Creatine
Creatine is a naturally occurring compound found in muscle tissue. It has long been acknowledged for its role in enhancing physical performance. However, recent studies are showing that creatine may have remarkable cognitive benefits as well. By replenishing adenosine triphosphate (ATP), the primary energy currency of cells, creatine fuels brain cells, enabling them to function at their peak.
Cognitive Resilience in Shift Work
It is widely known that shift work disrupts our body's natural circadian rhythms, which leads to a range of challenges, including fatigue, decreased alertness, and impaired cognitive function. As a seasoned shift worker, I’m well aware of these hurdles. However, incorporating daily creatine supplementation into your routine may provide a tangible solution.
Enhanced Memory and Learning
Research has shown that creatine positively influences memory and learning abilities. A study published in the Journal of Clinical Psychopharmacology demonstrated that individuals who were supplemented with creatine exhibited improved working memory and cognitive performance compared to a control group (Roitman et al., 2007).
Increased Mental Clarity and Focus
For shift workers like yourself, maintaining focus and mental clarity during unconventional hours is crucial. Creatine's ability to support brain energy metabolism can lead to enhanced attention and concentration. A study in the journal Psychopharmacology found that creatine supplementation led to improved performance on tasks requiring sustained attention (Rae et al., 2003).
Alleviating Mental Fatigue
The relentless demands of shift work can often lead to mental fatigue. Creatine offers a potential buffer against this common challenge. A study published in the journal Psychopharmacology demonstrated that creatine supplementation reduced mental fatigue during demanding cognitive tasks (Rae et al., 2003).
Optimal Dosage and Considerations
To reap the cognitive benefits of creatine, a daily dosage of 5 grams is recommended. Additionally, it's crucial to stay well-hydrated and maintain a balanced diet to support the effectiveness of creatine supplementation.
Creatine is tasteless and can be taken at any time of the day by mixing it into your food, smoothie or juice. Powder or capsules, your choice.
Creatine Monohydrate is the only creatine you need to be taking. Don’t get sucked into any other more expensive form of creatine as it is not the researched form.
NOTE: If pregnant or breastfeeding seek medical advice as there is currently insufficient research to confirm either way for creatine supplementation at time of writing
What about for extended periods of wakefulness?
Research suggests that during extended periods of wakefulness (hello night shift workers) increasing the regular dose of 5g of Creatine per day to 10g of creatine per day may have some benefits on fatigue and cognitive function.
Research published in February 2024, shows that a single dose of creatine at 0.35g per kg of body weight (in the absence of daily dosing) also shows benefits during periods of extended sleep deprivation (PMID 38418482)
Conclusion:
As a dedicated shift worker, you understand the value of evidence-based strategies to thrive in your demanding profession. Daily creatine supplementation stands as a powerful tool to enhance cognitive resilience, sharpening your mental acuity in the face of challenging shifts. By incorporating this science-backed approach into your regimen, you're poised to not only survive but thrive in your 24/7 work environment, ultimately providing even greater support to those who rely on us.
Remember, you are not alone, and your dedication and commitment to your chosen vocation is truly commendable.
Keep up the great work shift worker!
I run Nutrition, Health & Wellbeing Seminars for shift working environments. Find out more HERE
