Can Nutrients and Dietary Supplements Potentially Improve Cognitive Performance Also in Esports?
Abstract
:1. Introduction
1.1. Division and Characteristics of Games and Organization of Esports
1.2. Health Risk and Dangers of Esports
1.3. Potential Factors Affecting Success in Esports
2. Materials and Methods
3. Results
3.1. The Influence of Dietary Micronutrients on Cognitive Functions
3.1.1. Minerals
Iodine
Iron
Zinc
Magnesium
3.1.2. Vitamins
B Vitamins
Vitamin E
Vitamin D
Vitamin C
3.2. The Influence of Dietary Supplements on Cognitive Functions
3.2.1. Caffeine
3.2.2. L-Theanine
3.2.3. Polyphenols
3.2.4. Cocoa Flavanols
3.2.5. Beetroot Juice
3.2.6. Creatine
3.2.7. Probiotics and Prebiotics
3.2.8. Lutein
3.2.9. Other Plant Supplements
4. Discussion
4.1. The Potential Role of Minerals in Esports
4.2. The Potential Role of Vitamins in Esports
4.3. The Potential Role of Dietary Supplements in Esports
4.4. Health Behaviors as an Essential Part of Esports Lifestyle
4.5. Diet and Nutritional Habits
4.6. Sleep
4.7. Physical Activity
4.8. Research Limitations
5. Conclusions
- Micronutrients are important to optimize cognitive performance and prevent brain disease. A deficit in micronutrients may impair cognitive functions, which are important at every stage of life.
- Providing vitamin D within one’s diet is problematic, and skin synthesis as a result of UV radiation requires one to meet many restrictive conditions. Thus, supplementation is important to prevent deficiencies and take care of the mental health of e-athletes.
- Caffeine is a supplement with potentially beneficial effects in esports due to its documented abilities to reduce fatigue and improve cognitive functions such as alertness, concentration, attention, reaction time, cognitive performance, motor skills, and physical fitness.
- L-Theanine in combination with caffeine can positively impact features such as reaction time, working memory, attention, concentration, and emotional state among e-athletes.
- The dietary intake of polyphenols can improve alertness, accuracy, speed of visual attention, working memory, and executive functions. Thus, supplementation with polyphenols should be considered by e-athletes due to the stressful and competitive lifestyle of esports.
- The possible distraction of an e-athlete related to long-term exposure to blue light from the computer screen and the resulting fatigue, disturbances in circadian rhythm, and sleep could potentially be compensated for by supplying cocoa flavanols and creatine within one’s diet. For the sake of players’ eyesight, it would be useful to also use lutein, which, in addition to improving vision and protecting against eye diseases, can also affect cognitive functions.
- Drinking beetroot juice can potentially improve cognitive performance when performing tasks.
- Creatine supplementation can affect mood; reduce mental fatigue; and improve intelligence test results, working memory performance, and reaction speed. Thus, creatine could also be potentially used by e-athletes.
- The use of probiotics seems to support cognitive functions due to the reduction in stress, which negatively affects working memory.
- There are many supplements (L-theanine, polyphenols, beetroot juice) and plant ingredients (ginseng, mint, Ginkgo biloba, Bacopa monnieri, lion’s mane, Rhodiola rosea, guarana, rosemary, saffron, turmeric, ashwagandha, xanthines) that require further research regarding their effects on cognitive functions.
- There is a lack of well-designed studies that have investigated the relationship between dietary effects and improved performance in esports. The information presented in this review could, in the future, be used to create specific esports nutritional recommendations that are currently lacking. Therefore, there is a need for randomized controlled trials with esports players.
- To be successful, esports players need to be in top form, which requires cognitive, physical, and mental support. The most important factor for supporting the abilities of esports players is a rational and proper diet with adequate hydration.
Author Contributions
Funding
Institutional Review Board Statement
Informed Consent Statement
Data Availability Statement
Conflicts of Interest
References
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Factor | Subjects and Methods | Results | Conclusion | References |
---|---|---|---|---|
Iodine | Cross-sectional study; 1221 children (6–16 years) | IQ was higher in children with urine iodine >100 μg/L. The intake of non-iodized salt and drinking milk less than once a day was related to the risk of having an IQ below the 25th percentile. The risk of having an IQ below 70 was greater in children with urinary iodine levels <100 μg/L. | Intake of iodine in children in the developed world may affect IQ. The IQ of children with mild iodine deficiency can be improved by adequate iodine intake through the diet until the urinary iodine concentration is above 100 μg/L. | [49] |
Randomized, placebo-controlled, double-blind trial; 184 children (10–13 years) | Iodine supplementation improved scores for 2 of the 4 cognitive subtests (picture concepts and matrix reasoning but not for letter-number sequencing or symbol search). | Mild iodine deficiency could prevent children from attaining their full intellectual potential. Iodine supplementation in children with deficiency improves perceptual reasoning. | [51] | |
Randomized, placebo-controlled, double-blind intervention trial; 310 children (10–12 years) | Iodine treatment improved performance on 4 of 7 tests: rapid target marking, symbol search, rapid object naming, and Raven’s Coloured Progressive Matrices compared with placebo. | Iodine supplementation in schoolchildren with moderate deficiency improves information processing, motor skills, and visual problem solving. | [50] | |
Iron | Review | Children and young adults who had iron deficiency anemia in infancy showed poorer inhibitory control and executive functioning as assessed by neurocognitive tasks. | There is a need to prevent iron deficiency in infancy due to persistent poorer cognitive, motor, affective, and sensory system functioning. | [52] |
Systematic review and meta-analysis; 32 studies including 7089 children (5–12 years) | Iron supplementation improved global cognitive scores, intelligence quotient among anemic children and measures of attention and concentration. | In young players with anemia, it is worth using iron supplementation to improve cognitive functions. | [55] | |
Systematic review; 10 randomized controlled trials and 1 non-randomized controlled trial; women (12–55 years) | Improvement in aspects of mood and cognition after iron supplementation (in 7 studies). Iron supplementation appeared to improve memory and intellectual ability in participants, regardless of whether the participant was initially iron insufficient or iron-deficient with anemia. | Adequate iron levels are a key factor in intellectual performance. | [57] | |
Review; 89 studies | Iron deficiency had a negative impact on cognition, behavior, and motor skills. | There is some evidence that iron supplementation improves cognition. | [54] | |
Observational study, 39 children (7–11 years) | Positive relationship between spatial IQ and mean iron content in the basal ganglia and in the caudate specifically. | Iron content in specific regions of the iron-rich deep nuclei of the basal ganglia influences spatial intelligence. | [53] | |
Double-blind, randomized, intervention study; 140 Indian boys (12–16 years) | Daily iron intake from pearl millet was higher in those consuming biofortified (19.6 mg/d) compared with conventional pearl millet (4.8 mg/d). Compared with conventional pearl millet, the consumption of biofortified pearl millet resulted in greater improvement in attention and memory. | Consuming iron-biofortified pearl millet improves iron status and some measures of cognitive performance in Indian adolescents. | [56] | |
Cohort trial; 428 adolescents (12.0 ± 0.4 years) from China | Iron deficiency was associated with slower performance of tasks that measured abstraction, mental flexibility, and spatial processing capacity. High serum iron levels were associated with lower accuracy in the spatial processing ability task and longer reaction time in the abstraction and mental flexibility task compared with normal levels. | Both iron deficiency and high iron levels lead to decreased neurocognitive performance in a domain-specific manner in early teens. | [58] | |
Review; 41 human studies | Increased iron levels in caudate nuclei correlated with worse memory and general cognitive performance in adulthood. The increase in iron levels in the hippocampus and thalamus was associated with poorer memory performance. The increased iron level in the putamen and globus pallidus affects general cognition. | Brain iron is detrimental to cognitive health. | [59] | |
Zinc | Randomized double-blind placebo-controlled trial; 387 healthy adults aged 55–87 years | 3-month zinc supplementation at a dose of 15 or 30 mg/day had a positive effect on spatial working memory, while a dose of 15 mg/day had a negative effect on the measurement of attention. Younger adults (<70 years old) performed significantly better on all tests than older adults (>70 years old). | Zinc supplementation can have a positive effect on spatial working memory. | [32] |
Systematic review and meta-analysis; 18 studies; 12 randomized controlled trials (11 in children and 1 in adults) and 6 observational studies (2 in children and 4 in adults) | A correlation between zinc intake or status with one or more measure of cognitive function was shown (9 of analyzed 18 studies). Meta-analysis of data from the adult studies was not possible because of the limited number of studies. | There is no significant effect of zinc supplementation on cognition in children. Supplementation may improve executive functions and motor development. | [60] | |
Magnesium | Systematic review; 32 articles | Magnesium supplementation showed positive results in depressive symptoms (12 studies). The decreased level of magnesium in the plasma correlated with the occurrence of depression, assessed using psychometric scales (7 studies). Consumption of magnesium improved the symptoms of depression (2 studies). The consumption of magnesium in combination with antidepressants improved the symptoms of depression (2 studies). Concentration of magnesium in the raw material had no significant influence on the occurrence of panic or anxiety disorders (2 studies). Higher serum magnesium levels in depressed and stressed patients correlated with a lower Hamilton anxiety score (2 studies). Low levels of magnesium correlated with attention deficit hyperactivity disorder (ADHD) (2 studies). Lower levels of magnesium were observed in autism spectrum disorder (1 out of 3 studies). Eating disorders and schizophrenia were associated with differences in magnesium levels in some aspects of the disease. | Supplementation with magnesium could be beneficial in mental disorders. | [61] |
Factor | Subjects and Methods | Results | Conclusion | References |
---|---|---|---|---|
B vitamins | Systematic review and meta-analysis of 31 English-language, randomized placebo-controlled trials | B-vitamin supplementation did not show an improvement in Mini-Mental State Examination scores for individuals with and without cognitive impairment compared with placebo. | Elevated plasma homocysteine levels increase the risk of cognitive impairment and dementia. There is no clear evidence confirming the beneficial effect on cognitive functions resulting from lowering the level of homocysteine with B vitamins (heterogeneity of studies). | [93] |
Multicenter study; 1398 blacks and 1738 whites (25.1 ± 3.6 years) | Higher consumption of vitamin B6 and vitamin B12 correlated with better psychomotor speed assessed by Digit Symbol Substitution Test (DSST) scores. | Higher intake of B vitamins in early adult years was associated with improved cognitive function in later adult life. | [94] | |
Study; 317 children (11.8 ± 3.3 years) | Vitamin B1 consumption had a positive effect on the results of the numerical tasks and modalities of symbolic digits (neurocognitive tests). The consumption of vitamin B6 showed a positive correlation with the results of the digit range tasks. The consumption of vitamins B1, B2, B6, and niacin was negatively correlated with omission errors, which indicate inattention. | A diet high in B vitamins correlates with better neurocognitive test results. Diet is closely related to the cognitive functions of healthy children and adolescents. | [95] | |
Study; 72 adolescents (10–16 years) | Controls who followed the standard diet from birth without eliminating meat products scored better on most psychological tests compared with those following the macrobiotic diet with low or normal cobalamin status. | Cobalamin deficiency without hematologic signs can possibly cause impaired cognitive performance in adolescents. | [96] | |
Review; 17 studies: 3 cross-sectional, 1 case–control, and 12 cohort studies and 1 randomized trial. | Observational studies to date have demonstrated associations between vitamin B-12 status or dietary intake and cognitive outcomes in children. | A diet rich in vitamin B12 is recommended in adolescence due to its positive influence on cognitive functions. | [97] | |
Randomized, double blind, placebo controlled study; 818 adults (50–70 years) | 3 years of folic acid supplementation improved memory, information processing speed, and sensorimotor speed compared with the placebo group. | 3 years of folic acid supplemented intake significantly improved cognitive functions that most often decline with age. | [92] | |
Systematic Review, Meta-Analysis, and Meta-Regression; 53 randomized trials | No evidence for an effect of B12 alone or B complex supplementation on any subdomain of cognitive function outcomes. | Vitamin B12 supplementation possibly does not improve cognitive function or depressive symptoms in patients without advanced neurological disorders. | [98] | |
Vitamin E | Systematic Review and Meta-Analysis; 24 trials (6 omega-3 fatty acids, 7 B vitamins, 3 vitamin E, 8 other interventions) | The vitamin E studies did not show any meaningful impact on cognitive outcomes. | Vitamin E supplementation had no effect on cognition in mentally healthy middle-aged and older adults. | [99] |
Meta-analysis; 5 trials (vitamin B); 1 trial vitamin E; 1 trial (vitamin C and E) | No significant effect of three years of supplementation with vitamin E (1000 IU of alpha-tocopherol twice daily) on overall cognitive function, episodic memory, speed of processing, clinical global impression, functional performance, adverse events, or mortality. | Three years of major vitamin E supplementing suggested scarce possibilities of reduced risk of progression to dementia. | [100] | |
Vitamin D | Mendelian randomization study; 17 cohorts: 172349 participants | Associations of serum [25(OH)D] with global and memory-related cognitive function were non-linear (lower cognitive scores for both low and high [25(OH)D]. | No evidence for serum [25(OH)D] concentration as a causal factor for cognitive performance in mid- to later life. | [101] |
Systematic review and meta-analysis; 17 articles | Vitamin D deficiency (<25 nmol /L or 7–28 nmol/L) was associated with an increased risk of dementia compared with people with sufficient vitamin D intake (≥50 nmol/L or 54–159 nmol/L) (meta-analysis of 5 studies). | Low vitamin D levels might contribute to the development of dementia. | [102] | |
Systematic review and random effect meta-analysis; 26 observational and 3 intervention studies | Low vitamin D was associated with deteriorated cognitive performance and cognitive decline; with cross-sectional studies yielding a stronger effect compared with longitudinal studies. Vitamin D supplementation showed no significant benefit on cognition compared with control. | Low vitamin D levels deteriorate cognitive functions. There is no clear benefit from vitamin D supplementation. | [103] | |
Randomized placebo controlled trial; 128 participants (at least 18 years of age) | Vitamin D supplementation (5000 IU of cholecalciferol) did not cause changes in working memory, inhibition of reaction, cognitive flexibility, or secondary symptoms (predisposition to hallucinations, psychotic experiences, and the assessment of depression, anxiety, and anger) despite a significant increase in serum vitamin D levels. | Vitamin D supplementation has no impact on cognitive or emotional functioning in healthy young adults. | [104] | |
Randomized trial; 82 healthy adults | Supplementation with a high dose of vitamin D (4000 IU/d) improved the efficiency of non-verbal (visual–spatial) memory, and in the group with lower baseline [25(OH)D] levels (<75 nmol/L), it improved significantly. | A higher level of [25(OH)D] is especially important for a higher level of cognitive functioning, especially non-verbal (visual) memory, which also uses executive processes. | [35] | |
Vitamin C | Systematic Review; 50 studies, with randomized controlled trials (RCTs, n = 5), prospective (n = 24), cross-sectional (n = 17), and case–control (n = 4) studies | Studies demonstrated higher mean vitamin C concentrations in the cognitively intact groups of participants compared with cognitively impaired groups. | No correlation between vitamin C concentrations and cognitive function was apparent in the cognitively impaired individuals. | [105] |
Factor | Subjects and Methods | Results | Conclusion | References |
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Caffeine | Review | Caffeine doses of around 0.5–4.0 mg/kg b.w. (~40–300 mg) improved cognitive function in well-rested individuals, while doses of 3–7 mg/kg b.w. (~200–500 mg) taken approximately 1 h before exercise improved physical performance. The dose–response exhibited high interindividual variability. | Doses of 1–4 mg/kg b.w. improve alertness, concentration, and reaction time, but there is less consistent impact on memory and executive functions, such as assessing the situation and making decisions. | [118] |
International Olympic Committee consensus statement | Doses of 3–6 mg/kg b.w. caffeine improved cognitive, motor skills, and exercise performance in many types of sports. | Caffeine supplementation may improve cognitive, motor skills, and exercise performance. | [117] | |
Randomized, double-blind, placebo-controlled crossover trial; 9 elite League of Legends (LoL) esports players | The administration of a supplement (AI Reload (118 mL) that included 150 mg caffeine (1.9 ± 0.3 mg/kg b.w.) designed to improve performance demonstrated no ergogenic effects relative to the indices examined in this study (measures of attention, reaction time, working memory, and fatigue). | Three LoL games do not accumulate mental fatigue in elite LoL players. The administration of a supplement containing caffeine does not have a positive effect on the cognitive functions of LoL players. | [20] | |
Crossover, double-blind study; 10 male subjects | Intake of 3 mg/kg of caffeine boosted performance on the Stroop task under both incongruent and congruent conditions and increased mean oxygenated hemoglobin under the congruent condition. Ingestion of 6 mg/kg of caffeine increased efficiency on the Stroop task under the incongruent condition. | Low-dose caffeine intake proved to have greater effects on cognition and brain activation compared with midrange and high caffeine doses, implying that small doses of caffeine may be the supplement of choice in enhancing executive function and prefrontal activities. | [119] | |
Double-blind, crossover, randomized experimental trial; 15 professional e-gamers (age = 22 ± 3 years). | The acute ingestion of 3 mg/kg of caffeine improved both reaction time and accuracy in hitting targets. | Caffeine consumption (3 mg/kg b.w.) can be considered an ergogenic aid for esports players (in first person shooters) due to its effect on increasing accuracy and hit time. | [152] | |
Systematic Review and Meta-Analysis; 13 studies, of which 5 studies were included in the meta-analysis | Caffeine showed beneficial effects in tasks requiring attention, accuracy, and speed (meta-analysis). Supplementation with a low/moderate dose of caffeine before and/or during exercise helped raise mood, energy, and attention, but also enhanced simple reaction and response time, as well as augmenting memory and easing fatigue, though this may have depended on test protocols (13 studies). | Caffeine supplementation in sports requiring attention and focus may be considered, but more research is needed. | [120] | |
Combination of caffeine and theanine | Randomized, placebo-controlled, double-blind, balanced crossover study; 24 participants (9 male and 15 female, mean age 21.3 years) | A combination of 250 mg of L-theanine and 150 mg of caffeine improved reaction time, working memory, and accuracy of task verification. | The combination of caffeine and L-theanine seems to be justified in sports that require quick response, memory, and accuracy. | [121] |
Systematic review and meta-analysis (11 randomized placebo-controlled human studies) | The combination of L-theanine with caffeine increased alertness, increased the accuracy of switching attention, slightly increased the accuracy of non-sensory visual attention, and slightly increased the accuracy of non-sensory auditory attention. | Caffeine in combination with L-theanine had a beneficial effect on the cognitive function and mood. | [122] | |
Systematic review (49 studies) | Caffeine in a dose of 40 mg improved performance in demanding long-term cognitive tasks as well as self-reported alertness, agitation, and vigor. L-Theanine alone improved relaxation, tension and calmness reported by patients themselves, starting with 200 mg. The combination of L-theanine and caffeine improved performance in attention-switching and alertness tasks, but to a lesser extent than caffeine itself. | L-Theanine and caffeine both have apparent advantageous effects on continued alertness, memory, and improved attention. L-Theanine helped to relax by curbing arousal stimulated by caffeine. | [123] | |
Systematic review of controlled trials, crossover studies cross-sectional studies, and cohort study (21 studies) | Green tea influenced psychopathological symptoms (e.g., reduction in anxiety), cognition (e.g., benefits in memory and attention), and brain function (e.g., activation of working memory seen in functional MRI). | Caffeine in combination with L-theanine has a beneficial effect on cognition, while the separate use of both substances has a smaller effect. | [124] | |
Combination of caffeine, theanine, and tyrosine | Randomized, double-blind, placebo-controlled crossover trial; 20 current or former male collegiate athletes (age: 20.5 ± 1.4 years) | The combination of a low dose of caffeine with theanine and tyrosine improved the accuracy of athletes’ movements and reaction time during a series of grueling exercises. | Supplementation recommended in exercises demanding accurate movements and quick reaction time. | [125] |
Polyphenols | Systematic review and meta-analysis; 18 studies | The acute consumption of polyphenols enhanced processing of fast-paced visual stimuli in young participants. | Acute polyphenol consumption might improve speed in rapid visual information processing task, a higher order task with elements of vigilance, working memory, and executive function, in young participants | [128] |
Cocoa | Randomized, double-blind, crossover study; 12 healthy men | At rest, cocoa flavanol intake increased cerebral oxygenation, but not brain-derived neurotrophic factor concentrations, and no impact on executive function was detected. | Positive influence of cocoa flavanol on brain oxygenation during rest was revoked by a strong increase in perfusion and brain oxygenation caused by exertion. | [126] |
98 healthy young adults (n = 57 females) aged 18–24 years | Dark chocolate consumption (70% cocoa) was associated with better verbal memory performance for several outcome measures of the Rey Auditory Verbal Learning Test relative to the white chocolate consumption; however, there were no effects on mood. | 70% cocoa dark chocolate consumption can benefit verbal episodic memory two hours post consumption in healthy young adults relative to a white chocolate control. A daily serving (35 g) of dark chocolate can benefit the brain of healthy consumers. | [127] | |
Review; 11 intervention studies that involved a total of 366 participants | After acute consumption, these beneficial effects seemed to be accompanied by an increase in cerebral blood flow or cerebral blood oxygenation. After chronic intake of cocoa flavanols in young adults, a better cognitive performance was found, together with increased levels of neurotrophins. | The beneficial effect of cocoa flavanols on cognitive function and neuroplasticity was supported and indicates that such benefits are possible in early adulthood. | [129] | |
Review, 15 human studies | Regular consumption of flavanols had a neuroprotective effect and also improved cerebrovascular and metabolic functions. | Consuming cocoa flavanols may have beneficial effects in maintaining cognitive performance by improving indicators of general cognition, attention, processing speed, and memory. | [130] | |
Systematic Review; 18 studies | Consuming chocolate or cocoa products improved lipid (triglyceride) profiles. The effect of chocolate on all other outcome parameters did not differ significantly (including cognitive functions). | There is no evidence that cocoa and cocoa-containing products may be beneficial for cognition. | [131] | |
Beetroot juice (nitrate) | Randomized, double-blind, crossover study, 16 male team-sport players | The total work done during the sprints was greater in the nitrate-rich beetroot juice group compared with the placebo group. The response time to cognitive tasks in the second half of the sprint improved in the nitrate-containing beet juice group compared with the placebo group. | Dietary NO3− enhances repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. | [132] |
Randomized, double-blind, placebo-controlled trial, 40 healthy adults (18–27 years) | Dietary nitrate modulated the hemodynamic response to task performance, with an initial increase in prefrontal cortex cerebral blood flow at the start of the task period, followed by consistent reductions during the least demanding of the three tasks utilized. Cognitive performance was improved on the serial 3 s subtraction task. | Single doses of dietary nitrates may modulate the cerebral blood flow response to task performance and potentially improve cognitive performance. | [133] | |
Double-blind, placebo controlled, crossover trial; thirteen younger (18–30 years) and 11 older (50–70 years) | Response time improved in the Stroop test after beetroot juice supplementation for both groups. Acute BR supplementation increased plasma nitrite levels and to a greater extent reduced diastolic BP in the elderly; while systolic BP was lowered in both older and younger subjects. | Acute supplementation with beetroot juice can reduce blood pressure and improve aspects of cognitive performance; thus, having potential health benefits for both younger and older adults. | [134] | |
Creatine | Double-blind placebo-controlled trial; 24 healthy volunteers (19 men and five women, 24.3 ± 9.1 years old) | After taking the creatine supplement, task-evoked increase in cerebral oxygenated hemoglobin in the brains of subjects measured by near infrared spectroscopy was significantly reduced, which is compatible with increased oxygen utilization in the brain. | Dietary supplement of creatine (8 g/day for 5 days) reduces mental fatigue when subjects repeatedly perform a simple mathematical calculation. | [136] |
Double-blind, placebo-controlled, crossover trial; 25 vegan or vegetarian subjects (12 males (median age of 27.5, range of 19–37 years), 33 females (median age of 24.9, range of 18–40 years) | Oral creatine supplementation (5 g/day for six weeks) improved IQ scores and working memory performance in 45 young adult vegetarians. Creatine supplementation had a positive effect on both working memory (digit spread) and intelligence (Raven’s Advanced Progressive Matrices), both tasks requiring processing speed. | These findings underline a dynamic and significant role of brain energy capacity in influencing brain performance. | [137] | |
Clinical trial; volunteer male (n = 17) and female (n = 3) sports science and adventure education majors (mean age: 21.11 years) | At 24 h, the creatine group (20 g/day for 7 days) demonstrated significantly less change in performance in random movement generation (RMG), choice reaction time, balance, and mood state. | Following 24 h sleep deprivation, creatine supplementation had a positive effect on mood state and tasks that place a heavy stress on the prefrontal cortex. | [138] | |
Double-blind, placebo-controlled study; 34 participants (including 12 females); mean age of 21 years (SD: 1.38; range: 18–24). | Creatine ethyl ester supplementation (5 g/day for 15 days) improved cognition on some tasks. Creatine dosing led to an improvement over the placebo condition on several measures. | Although creatine seems to facilitate cognition on some tasks, these results require replication using objective measures of compliance. | [139] | |
Randomized, double-blind, placebo-controlled trial; Female undergraduates (n = 121), mean age 20·3 (SE 2·1) years, meat-eaters (n = 51) and vegan or vegetarian (n = 70). | Creatine supplementation (20 g of creatine supplement for 5 d) did not affect the indicators of verbal fluency and alertness. However, in vegetarians, supplementation with creatine resulted in better memory compared with the group consuming meat. | For vegetarians, it is worth using creatine supplementation to improve memory. | [140] | |
Systematic review of randomized controlled trials; 6 studies (281 individuals) | Short-term memory and intelligence/reasoning can be improved by administering creatine. Effect of creatine on other cognitive domains, i.e., long-term memory, spatial memory, memory scanning, attention, executive functions, reaction inhibition, word fluency, reaction time, and mental fatigue was not clear cut. Vegetarians responded better than meat eaters to memory tasks, but no differences were observed for other cognitive domains. | Oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals, but its effect on other cognitive domains remains unclear. Findings suggest potential benefit for aging and stressed individuals. | [135] | |
Pilot trial in healthy men (n = 5) | Guanidinoacetic acid (GAA, 3 g·day−), a naturally occurring creatine precursor, was reported to have a superior influence on brain creatine content when compared with an equimolar dose of creatine. | GAA as a preferred alternative to creatine for improved bioenergetics in energy-demanding tissues. | [141] | |
Blinded, placebo-controlled crossover design; 10 rugby backs (mean ± SD, age; 20 ± 0.5 years) | No fall in skill performance was seen with caffeine doses of 1 or 5 mg/kg, and the two doses were not significantly different in effect. Similarly, no deficit was seen with creatine administration at 50 or 100 mg/kg, and the performance effects were not significantly different. | Creatine can be used in stressful situations in which there may be a temporary decrease in creatine levels and may offset the negative cognitive effects of sleep deprivation. | [142] | |
Review | It appears that creatine was most likely to exert an influence in situations whereby cognitive processes were stressed, e.g., during sleep deprivation, experimental hypoxia, or during the performance of more complex, and thus more cognitively demanding tasks. | In situations of sleep deprivation and performing more complex tasks, creatine supplementation may turn out to be beneficial. | [143] | |
Review | There was a potential for creatine supplementation to improve cognitive processing, especially under conditions characterized by brain creatine deficits, which could be induced by acute stressors (e.g., exercise, sleep deprivation) or chronic, pathologic conditions (e.g., creatine synthesis enzyme deficiencies, mild traumatic brain injury, aging, Alzheimer’s disease, depression). | The optimal creatine protocol able to increase brain creatine levels is still to be determined. | [144] | |
Prebiotics, probiotics and fermented food | A meta-analysis of randomized controlled trials; 22 studies (n = 1551) | Despite several individual studies (14 of 22) reporting significant improvements in specific cognitive domains, results of the pooled meta-analysis found no significant effect for any intervention for global cognition. | These results do not support the use of probiotic, prebiotic, and fermented food interventions for cognitive outcomes. | [147] |
Prebiotics | Narrative review; 14 studies, (5 randomized, crossover trials, 3 double-blind, and 2 nonblinded studies) | Chronic prebiotic interventions (>28 d) improved affect and verbal episodic memory compared with a placebo. Acute prebiotic interventions (<24 h) were more efficient in improving cognitive variables (e.g., verbal episodic memory). | Acute prebiotic interventions (<24 h) can be used to improve cognitive variables. However, more research is needed. | [146] |
Randomized, double-blind, crossover, controlled trial; 18 healthy female participants | Polydextrose improved cognitive flexibility (reducing the number of errors made in the Intra-Extra Dimensional Set Shift task). Better performance in terms of retention of attention was observed due to the greater number of correct answers and rejections in the quickly processing visual information task. Although there was no change in microbial diversity, Ruminiclostridium 5 abundance increased significantly after polydextrose supplementation compared with placebo. | Supplementation with the polydextrose resulted in a modest improvement in cognitive performance. The results indicate that polydextrose could benefit gut-to-brain communication and modulate behavioral responses. | [148] | |
Probiotics | Randomized controlled trial; healthy female subjects, (aged 18–40 years) | Subjects with a higher increase in Ruminococcaceae_UCG-003 abundance after probiotics were also more protected from negative effects of stress on working memory after probiotic supplementation. | Gut microbial alterations, modulated through probiotics use, are related to improved cognitive performance in acute stress circumstances. | [149] |
Randomized, double-blind, placebo-controlled trial, 45 right-handed healthy participants (aged 20–40 years) | Functional connectivity changes were observed in the default mode network, salience network, and middle and superior frontal gyrus network in the probiotic group as compared with the placebo and control groups. | The results demonstrated that there is a close relationship between the effects of probiotic intervention on behavioral and neuroimaging readouts. | [145] | |
Lutein | Review | Dietary sources of lutein (avocado, spinach) had an influence of serum level of lutein and could lead to the accumulation of lutein in retinal neural tissue and may maintain eye and brain health. | Dietary intake and supplementation of lutein can improve cognitive and vision abilities. | [150] |
Randomized controlled trial; 20 healthy subjects | In a study, the elderly (mean age 63) consumed avocados (high source of lutein), which increased MPOD (macular pigment optical density) and was associated with the improvement in cognitive functions. | Dietary intake of lutein has significant impact on the improvement in cognitive functions. | [151] | |
Randomized double blind, placebo-controlled trial; 37 healthy subjects (aged 22–30 years) | Lutein supplementation for 12 weeks increased levels of serum lutein and improved contrast sensitivity in both groups. | Higher intake of lutein may be beneficial for visual performance. | [153] |
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Szot, M.; Karpęcka-Gałka, E.; Dróżdż, R.; Frączek, B. Can Nutrients and Dietary Supplements Potentially Improve Cognitive Performance Also in Esports? Healthcare 2022, 10, 186. https://doi.org/10.3390/healthcare10020186
Szot M, Karpęcka-Gałka E, Dróżdż R, Frączek B. Can Nutrients and Dietary Supplements Potentially Improve Cognitive Performance Also in Esports? Healthcare. 2022; 10(2):186. https://doi.org/10.3390/healthcare10020186
Chicago/Turabian StyleSzot, Monika, Ewa Karpęcka-Gałka, Remigiusz Dróżdż, and Barbara Frączek. 2022. "Can Nutrients and Dietary Supplements Potentially Improve Cognitive Performance Also in Esports?" Healthcare 10, no. 2: 186. https://doi.org/10.3390/healthcare10020186