Creatine and Caffeine: A New Duo for Boosting Cognitive Performance
A new study suggests that combining caffeine with creatine nitrate may be a secret weapon for enhancing mental performance. Researchers from Jacksonville University found that the combination of creatine nitrate and caffeine significantly improves cognitive function compared to caffeine alone, indicating a synergistic effect when these supplements are used together.
However, the study also showed that this combination does not improve physical performance. This is particularly interesting since creatine is traditionally used as a supplement to enhance athletic results and aid recovery after intense workouts.
These findings, published in the journal Nutrients, open new possibilities for improving cognitive function, especially for those who use dietary supplements to boost mental activity. “Overall, the combined use of creatine nitrate and caffeine appears to enhance cognitive function without side effects over seven days,” the study authors wrote.
Study Design and Methods
The research, conducted at Jacksonville University’s Human Performance Laboratory, involved 12 men aged 18 to 40 who regularly engaged in strength training. Participants underwent a randomized, crossover, double-blind, placebo-controlled trial to test the effects of creatine nitrate, caffeine, their combination, and a placebo on cognitive and physical performance. Each phase lasted seven days, with a one-week break in between.
Participants received 5 grams of creatine nitrate, 400 milligrams of caffeine, their combination, or a placebo 45 minutes before completing a series of physical and cognitive tests.
How Cognitive and Physical Performance Was Measured
Cognitive function was assessed using the Stroop test, which measures attention, processing speed, and mental flexibility. Physical performance was measured with the bench press, leg press, and the Wingate test—a 30-second sprint on a cycle ergometer.
Key Findings: Cognitive Benefits Without Physical Gains
The study found that the combination of creatine nitrate and caffeine significantly improved cognitive performance. Participants showed increased attention, faster information processing, and greater mental flexibility in the Stroop test. These improvements were more pronounced than with caffeine alone, indicating a notable impact on cognitive processing.
The cognitive benefits were especially evident in tasks involving cognitive interference, where the combination showed a medium to large effect. This suggests that using both supplements together helps improve cognitive processing, making it easier to handle complex tasks and manage information.
Despite these cognitive advantages, the study did not find significant improvements in physical performance from the creatine nitrate and caffeine combination. Bench press and leg press results, lifting volume, and Wingate test parameters such as peak and average power did not change under any condition.
Background: Creatine and Its Forms
Creatine is a naturally occurring compound found in our muscles and brain. It plays a key role in energy production, especially during intense activity. Creatine is a well-known dietary supplement among athletes, often used to enhance performance in high-intensity activities. The most widely used form, creatine monohydrate, helps quickly replenish adenosine triphosphate (ATP), which fuels short bursts of intense exercise.
Creatine nitrate, a newer form, is believed to offer the same benefits as creatine monohydrate while also boosting nitric oxide production, potentially improving blood flow and muscle oxygenation.
Previous research has shown that creatine supplements can help with energy availability, increase maximum power and performance, speed up recovery, and are considered safe for short-term use.
Regulations and Usage Among Athletes
The U.S. Anti-Doping Agency does not list creatine as a banned substance. However, the NCAA considers it an “unregulated supplement” that colleges cannot provide to student-athletes. The NCAA also warns that many over-the-counter creatine supplements may contain banned substances, which could lead to failed drug tests and loss of eligibility.
In a 1999 survey, 28% of NCAA Division I athletes reported using creatine supplements. However, a survey conducted 15 years later found that only 14% of student-athletes reported using creatine. The study, reported in PsyPost, surprised the study’s lead author and Jacksonville University associate professor of kinesiology, Dr. Majid Koozehchian.
“I was surprised that the combined use of creatine nitrate and caffeine did not improve physical performance as we initially expected. This contrasts with previous findings on the potential ergogenic benefits of these supplements, highlighting the complex interactions and the need for a personalized approach to supplementation,” said Dr. Koozehchian.
Implications for Athletes and the General Public
These findings are important for both athletes and the general public. For athletes, the cognitive benefits of combining caffeine and creatine nitrate may be useful in sports that require mental focus and quick decision-making, such as basketball, soccer, or chess. For non-athletes, this combination could improve cognitive performance in everyday tasks that require attention and concentration, such as studying or working.
The study also showed that the combination of caffeine and creatine nitrate is safe for short-term use, with no significant side effects. However, the sample size was relatively small and limited to men who engage in strength training. Further research is needed to understand the long-term effects of this combination and its benefits for a broader population, including women and non-athletes.
The Need for Personalized Supplement Strategies
Additional research into the mechanisms by which creatine nitrate and caffeine affect cognitive and physical performance could provide more precise answers. The studies highlight the importance of a personalized approach to dietary supplements. Complex interactions between different nutrients and individual characteristics mean that supplement strategies should be tailored to each person.
Scientists emphasize that there are no universal recommendations in this area—each person requires an individualized supplement plan based on their genetics, lifestyle, diet, and health status. This opens new perspectives for personalized medicine and nutrition science.