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My last podcast was on sleep aids , or what is the best sleep aid for a shift worker . But what do we do if we can't get that sleep but we've got to be awake all night through a night-to-night shift ? We're always looking for magic pills to sleep , but what is the magic formula to stay awake ? Shift work can be brutal , but it doesn't have to be welcome to a healthy shift . My name is roger sutherland , certified nutritionist , veteran law enforcement officer and 24 7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome back to A Healthy Shift , the podcast which is dedicated to helping shift workers not just survive , but actually thrive in your demanding work environment .

Speaker 1 1:14

I am your host , Roger Sutherland , and today I'm going to be looking into a supplement that is often associated with muscle gain , but it really does hold incredible potential for cognitive benefit as well , especially for us shift workers . Today I'm going to be talking about creatine . Now , before you dismiss this as just another gym supplement . I want you to stick with me , because what I'm about to share could have a significant impact on your cognitive function . Could have a significant impact on your cognitive function , especially during those extended periods of wakefulness that we as shift workers know all too well . You busy mums that have been up and about all day and then you have to go to work overnight listen up . So let's start with the basics .

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Creatine is one of the most researched supplements out there . It is known for its role in actually enhancing physical performance , which provides quick energy to your muscles . But what many don't realize is that creatine isn't just about biceps and bench presses . It's also got emerging evidence which is quite solid , around our brain power . Now , research has shown that creatine can in fact support our cognitive function , particularly in situations where mental clarity is crucial . Now I want you to think about those long nights at your work , or those times when you're pulling double duty , when you're pushing your body and mind beyond the usual limits . Creatine can actually be a complete game changer . But here is where it gets really interesting .

Speaker 1 2:57

Now . The typical recommended dose of creatine is generally around three to five grams per day . Now , this primarily benefits our muscle cells , but what it doesn't do is it doesn't cross the blood-brain barrier effectively . Now , this is why , if you are looking to tap into the cognitive benefit of creatine , especially for us shift workers during those long hours of workfulness , we need to consider a higher dose . Now . Studies suggest that a daily intake of 10 to 12 grams of creatine so double the five gram dose is needed to see measurable effects on our cognitive function . Now , at this level because everything else is saturated , our muscles are saturated creatine can actually cross the blood-brain barrier and help support your brain during extended periods of wakefulness , Happy days . Now , this can actually mean better focus , improved decision-making and less mental fatigue . Now , these are all things that we could use more of during a long shift , right , shift workers , Keep this in mind . Now I know what you're thinking Is it safe to take that much creatine ?

Speaker 1 4:15

The answer is yes , it is . Creatine is the most researched supplement out there and it has an incredibly strong safety profile . It's been studied extensively and it is , without doubt , one of the safest and most effective supplements that you can take , whether you are using it for physical or whether you are using it for cognitive benefit . It is important to remember that our brain also requires energy , just like our muscles do so . During those long and those grueling shifts , your brain's energy demands increase . So it's only natural that creatine can help to meet those demands , and that will keep you sharp and alert when you need it most .

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So if you're a shift worker and you're looking to boost your cognitive function , especially during those periods of wakefulness , extended wakefulness consider adding creatine to your routine . Just remember , to reap the cognitive benefit , you'll need to up the dose to around 10 to 12 grams per day . So if you normally take three to five grams and you want to get the cognitive benefit , up it to 10 to 12 . That's the secret . So , as always , before you make any changes in any way to any supplement routine , consult with your healthcare professional and just make sure that it's the right move for you personally , Because I see so many people just taking one supplement after the other and I've had people send me pictures of just container after container of supplements and they're just taking them . I'm just surprised that they're not rattling when they're walking . There's very , very few supplements that have any benefit of all , but I can tell you this there are three that I know that we should be actually taking . One of them is , without any doubt whatsoever , creatine , and feel free to ask me about the other two .

Speaker 1 6:22

So that's it for today's episode of A Healthy Shift . I hope you found this information useful and that it just puts another tool in your toolbox to help you thrive in your shift working life . If you enjoyed this episode , don't forget to hit , follow , leave a review and share it with your fellow shift workers . Stay safe , stay healthy and , until next time , keep thriving , not just surviving . I'll catch you on the next one . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It episode . Be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .