Most people know creatine as that go-to supplement for gym gains, but recent research suggests it might also help people struggling with depression—especially when combined with cognitive-behavioral therapy (CBT). Yep, the same creatine that helps power your muscles might also give your brain a much-needed energy boost.
The Science Behind It
A study published in European Neuropsychopharmacology looked at 100 people with depression. Half took creatine daily while doing CBT, and the other half got a placebo with their therapy. After eight weeks, the creatine group showed a bigger drop in depressive symptoms than the placebo group. Researchers think this is because creatine helps the brain produce and use energy more efficiently, which could make therapy even more effective. (PubMed)
Why Would Creatine Help With Depression?
Depression has been linked to low energy metabolism in the brain. Essentially, the brain cells aren’t firing on all cylinders. Creatine helps by increasing the availability of energy (in the form of ATP), which could improve mood, focus, and overall brain function. Think of it like giving your brain a little extra fuel to get through therapy and daily life.
Should You Try It?
The simple answer is yes everyone should take creatine though keep in mind Creatine isn’t a replacement for therapy or medication, but it could be a useful addition to your mental health toolkit. If you’re already in therapy or taking antidepressants, talk to your doctor before adding it to your routine.
Final Thoughts
Creatine has long been a staple in the fitness world, but it’s exciting to see its potential benefits for mental health. More research is needed, but if you’re already lifting weights and taking creatine, you might be getting more benefits than you realize. Who knew your pre-workout routine could also help with your mindset?
Dosage and side effects
Creatine is safe at the recommended 3-5g per day, with no shown side effects in healthy individuals (JISSN, 2018). Higher doses may cause stomach discomfort (Mol. Cell. Biochem., 2008), water retention (J. Appl. Physiol., 1996) Sticking to 3-5g daily maximizes benefits without unnecessary risks.
