Creatine Could Ease Depression Symptoms, New Study Suggests
Creatine can boost your lean muscle mass, increase your energy before a workout, and even help you sleep better. Now, a new study suggests that the supplement could even help ease the symptoms of depression.
Of course, this isn’t a replacement for depression treatments, including talk therapy and medication. But it could potentially become an additional support for some of the estimated 21 million adults in the U.S. struggling with depression.
Here’s what you need to know about the supplement, plus why it may be helpful for your mental health.
Meet the expert: Thea Gallagher, PsyD, is a clinical associate professor at NYU Langone Health and cohost of the Mind in View podcast.
What is creatine?
Creatine is a compound that’s mostly found in your body’s muscles and your brain, according to the Mayo Clinic. While you can get creatine from eating seafood and meat, your body’s liver, pancreas, and kidneys also make about a gram of the stuff each day.
Creatine also comes in supplement form, often being used to help build muscle and lower the risk of injury, per the Mayo Clinic.
What did the study find?
The study, which was published in the journal European Neuropsychopharmacology in January, followed 100 people with depression over eight weeks. The participants were divided into two groups: One took creatine and did cognitive behavioral therapy (CBT), while the other took a placebo and did cognitive behavioral therapy.
At the end of the study, the researchers found that people in both groups had less symptoms of depression, but depression scores were “significantly” lower in people who took creatine.
The results “suggest that creatine could be a useful and safe supplement to CBT for depression,” the researchers wrote in the conclusion.
How could creatine reduce depression symptoms?
The researchers didn’t study how creatine could reduce symptoms of depression, only that it is. However, creatine is linked with brain health, so the association isn’t completely out-there.
Thea Gallagher, PsyD, an clinical associate professor at NYU Langone Health and cohost of the Mind in View podcast, points out that low levels of creatine are connected with easing depressive symptoms. “The thought is that if you have a supplement, maybe it can help,” she says. “But it seems like even the researchers don’t quite understand the mechanism.”
What are the other benefits of creatine?
Various studies have shown that creatine has a bunch of other potential benefits, including:
- Increasing lean body mass
- Boosting energy levels
- Enhancing muscle recovery
- Improving cognitive function
- Curbing the effects of short-term sleep deprivation
- Keeping your hormone levels consistent
Should women take creatine?
It’s always important to consult with a doctor before starting a supplement, but research shows that creatine may benefit women.
While Gallagher says more research is needed to discover if creatine really can boost your mental health, she calls the findings “exciting.”
“This is an over-the-counter supplement and a feasible intervention,” she says. “This could be an affordable adjunct treatment to the work you’re doing.”
Shop Women’s Health‘s favorite creatine powders below:
Best Creatine Supplements
Thorne Creatine Monohydrate
This powder is free of gluten and dairy. It’s also NSF certified, meaning it’s tested for the presence of banned substances before it goes up for sale. The powder is colorless and odorless, so you can mix it with just about anything.
NOW Creatine Monohydrate Powder
Now’s creatine powder is free of artificial colors and flavors, and uses nano-particle nutrients to help fuel your day. It’s also unflavored, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.
BULKSUPPLEMENTS.COM Creatine Monohydrate Powder
If you’re looking to save on cost, consider this option from BulkSupplements. It’s third-party tested for extra ingredients and is unflavored. It’s vegan-friendly and gluten-free.
BARE PERFORMANCE NUTRITION Creatine Monohydrate
This powder features Creapure, the most widely studied type of creatine. It’s third-party tested for impurities, too. The powder is unflavored, making it a great addition to smoothies and shakes.
Klean ATHLETE Klean Creatine
Klean Athlete Klean Creatine is NSF Certified for Sport, meaning it’s been tested for safety. The powder is GMO-free and doesn’t have any artificial colors, flavors, or sweeteners. Just mix it with water, pre-workout, or your go-to smoothie and enjoy.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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