Struggling with persistent fatigue? Scientists suggest an unanticipated supplement may aid in counteracting sleep deprivation
In the pursuit of maintaining high energy levels and cognitive function, two popular substances have gained significant attention - creatine and caffeine. Let's delve into the facts surrounding these compounds.
Creatine, a naturally occurring compound in the body, plays a crucial role in muscle energy production. It assists muscles in the production of energy, particularly during high-intensity workouts. A 2024 review concluded that creatine can benefit cognitive function, enhancing memory, attention time, and the ability to process information.
Recent studies have suggested that creatine may also help combat the effects of sleep deprivation. A 2023 study indicated that creatine could boost memory and lessen fatigue, while a 2024 study found that a single high dose (35g) of creatine could potentially reverse the influence of fatigue in sleep-deprived participants. However, it's important to note that these benefits were observed for nine hours, peaking at four hours after consumption.
Creatine can be found in certain protein-rich foods, such as red meat and fish, but supplements are also popular, particularly among athletes. While creatine is largely regarded as a safe supplement, potential side effects include bloating and digestive discomfort. It's always advisable to consult with your doctor before introducing creatine to your diet or upping your intake.
On the other hand, caffeine is commonly used to feel alert. It can indeed help you feel more awake, but it's best to alternate caffeine intake with water to avoid dehydration, which increases fatigue. Caffeine can stay in your system many hours after digestion, so it's crucial to be mindful of your consumption.
Light and exercise also play essential roles in maintaining energy levels and cognitive function. Light regulates our circadian rhythms, and getting sunlight in the morning can help us wake up. Exercise, too, can improve energy levels and oxygen circulation, making it easier to stay active during the day and more likely to drift off at night.
In conclusion, while creatine and caffeine can provide temporary energy boosts, maintaining a balanced diet, staying hydrated, getting adequate sunlight, and regular exercise are key to long-term energy management and cognitive function. Always remember to consult with a healthcare professional before making any significant changes to your diet or lifestyle.
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