THE EFFICACY OF CREATINE MONOHYDRATE IN REDUCING MENTAL FATIGUE AND IMPROVING MEMORY IN INTELLECTUAL WORKERS: A REVIEW
DOI:
https://doi.org/10.31435/ijitss.3(51).2026.5808Keywords:
Creatine Monohydrate, Mental Fatigue, Cognitive Functions, Working Memory, Knowledge Workers, BiohackingAbstract
Background: Modern knowledge work is associated with a high risk of accumulating cognitive fatigue and occupational burnout. The primary objective of this review was to systematize the current knowledge regarding the efficacy of creatine monohydrate in mitigating mental fatigue and enhancing cognitive function among intellectual workers.
Methods: A comprehensive review of the scientific literature was conducted using the PubMed, Google Scholar, and ScienceDirect databases. The final analysis included 22 key publications evaluating the impact of supplementation on brain bioenergetics under both optimal physiological conditions and severe stress.
Results: The analysis demonstrates that creatine effectively crosses the blood-brain barrier, significantly increasing the intracellular phosphocreatine pool. While cognitive benefits in healthy and well-rested individuals remain marginal, the full neuroprotective potential of this intervention becomes evident under conditions of energetic deficit (sleep deprivation, hypoxia, extreme mental exertion), where it substantially reduces fatigue. Furthermore, unlike classic stimulants such as caffeine, creatine sustains psychomotor performance without triggering a rapid cortisol spike.
Conclusion: Creatine monohydrate represents a highly safe and effective strategy for preventing nervous system exhaustion. However, to maximize its cognitive benefits, it is imperative to develop standardized dosing protocols specifically tailored to the distinct uptake dynamics of creatine in neural tissue.
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