Creatine may boost mental health and improve depression, says study

In the new study, published in the science journal European Neuropsychopharmacology, scientists investigated the effects of creatine monohydrate as a supplement to conventional treatments for depression.

While previous clinical research has hinted at creatine’s role in brain function, this study aimed to explore whether it could work alongside cognitive-behavioral therapy (CBT) to further alleviate symptoms of depression.

Riccardo De Giorgi at the University of Oxford and his colleagues recruited 100 people in India with mild to severe depression. The average age of the individuals was 30, and it had been at least eight weeks since any had taken antidepressants.

The participants were randomly assigned to one of two groups: one receiving creatine plus CBT, and the other receiving a placebo plus CBT.

Over the course of eight weeks, researchers monitored changes in their Patient Health Questionnaire-9 (PHQ-9) scores – which measures the severity of depression – dropout rates and any adverse effects.

What is a Patient Health Questionnaire-9 (PHQ-9)? A widely used tool for screening, diagnosing, and measuring the severity of depression. The questionnaire consists of 9 questions that ask about the frequency of depressive symptoms over the past two weeks, such as feelings of sadness, loss of interest, fatigue, and changes in sleep and appetite. Each question is scored on a scale from 0 to 3, with higher scores indicating more severe symptoms.

By the end of the study, both groups showed a reduction in depression severity. However, the creatine group experienced significantly greater improvements, with a mean PHQ-9 score reduction of 5.12 points compared to the placebo group.

Importantly, treatment discontinuations and the occurrence of adverse events were similar between both groups, suggesting that creatine was well-tolerated and safe to use alongside therapy.

What this means for us

Excitingly, this research shows that there’s a new, perhaps previously unconsidered, potential treatment option for people struggling with depression.

If further large-scale studies confirm these results, creatine could become a low-cost, widely accessible supplement used to enhance traditional therapy.

Plus, unlike antidepressants, which often come with side effects, creatine has a strong safety profile, making it a great option for those seeking alternative or complementary treatments.

1. Creatine can boost your brain energy

Creatine plays a key role in energy production within the brain.

The science bit: Creatine helps to produce ATP (adenosine triphosphate), which is the energy our brain needs to function properly. Since brain cells require a constant supply of ATP, creatine is arguably key for keeping our brains running smoothly.

When creatine levels are low, it can affect brain function, which may contribute to mental health problems like depression. Research has shown that low levels of creatine and problems with brain energy are linked to conditions like Huntington’s disease and depression. So, taking creatine supplements can help increase brain energy, which could improve mood and cognitive performance.

2. Creatine helps regulate your mood

Not only does creatine boost brain energy, but research has shown it can also help positively influence and regulate chemicals in the brain that control mood, including serotonin and dopamine.

3. Creatine enhances cognitive function

Beyond mood, there’s evidence to suggest that creatine could support overall cognitive function and reduce mental fatigue – which so often declines in people with depression.

According to a 2022 research paper, creatine appears to reduce mental fatigue in some scenarios, particularly highly stressful ones involving sleep deprivation, exercise or exhaustion

The bottom line

According to the new study, published last month in European Neuropsychopharmacology, a daily dose of creatine alongside talking therapy seems to ease depression.

Its results also align with previous research linking creatine to brain energy and improved cognitive function.

As always with studies this small, further, long-term research into creatine’s mental health benefits is needed. But, for now, it marks an exciting step in finding new, effective ways to support mental well-being.

If you are interested in trying creatine as a supplement for depression, please remember to speak to your GP or healthcare provider to discuss its potential benefits and risks.

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