When you hear ‘creatine,’ you probably think of muscle growth and peak athletic performance. After all, this powerful fitness supplement is famous for boosting energy in your muscles. But here’s something you might not know: creatine could also have a surprising impact on your mental health. 

In this blog, we’ll explore the fascinating connection between creatine and mental health, exploring how it might boost brainpower, stabilise mood, and even protect your brain.

Understanding creatine

Creatine is a naturally occurring compound found in your muscles, made from three amino acids. It's well-known for its ability to enhance physical performance by boosting energy production in muscle cells. That’s why athletes and fitness buffs swear by creatine supplements to get stronger, improve endurance, and help with muscle recovery. (To learn more, check out our blog, ‘The Ultimate Guide To Creatine’.) 

However, recent studies suggest that creatine's benefits might extend beyond the gym, potentially influencing mental health and cognitive function.1

Effects on mental health

Let’s examine how creatine might benefit mental health. While it’s often associated with muscle gains, creatine could also have some surprising benefits for the brain.

Cognitive function

Did you know that creatine might give your brain a boost? Emerging research indicates that creatine supplementation can positively impact cognitive function.2 By providing extra energy to the brain, creatine can enhance mental clarity and cognitive performance. Some studies have shown that creatine can improve short-term memory, reaction time, and executive function, especially during tasks that require intense mental effort. 

Mood regulation

Creatine’s role in mood regulation is another fascinating area of study. Evidence suggests that creatine may help stabilise mood by supporting the production of neurotransmitters such as dopamine and serotonin.3 These neurotransmitters are important for maintaining a balanced mood and overall mental well-being. By boosting the brain's energy supply, creatine may help reduce symptoms of mood disorders such as depression and anxiety. Imagine feeling more balanced and less stressed, thanks to a supplement usually known for gym gains.

Neuroprotective properties

One of the most exciting potential benefits of creatine is its neuroprotective properties. Does creatine affect mental health in a way that protects the brain from damage? Research suggests that it might.4 Creatine has been shown to protect neurons from oxidative stress and energy depletion, which are common factors in neurodegenerative diseases like Alzheimer's and Parkinson's. This protective effect could make creatine a valuable supplement for maintaining brain health as we age.

Considerations and usage

While the potential benefits of creatine for mental health are promising, it's important to approach supplementation with careful consideration. Here are some key points to keep in mind:

• Dosage: The typical dosage for creatine supplementation is 3-5 grams per day. However, if muscle gains are the focus, many fitness enthusiasts usually do a ‘loading phase’ where you take about 20 grams daily for 5-7 days to saturate your muscles, followed by a ‘maintenance phase’ of 3-5 grams per day. It’s advisable to start with the lower end of this range and adjust based on individual response and tolerance.
• Quality: Choose high-quality creatine supplements from reputable brands, such as USN, to ensure purity and efficacy.
• Hydration: Adequate hydration is essential when taking creatine, as it can increase water retention in the muscles and potentially affect hydration status.5
• Consultation: Before starting any new supplement regimen, especially for mental health purposes, consult with a healthcare professional to ensure it's appropriate for your specific needs.

Get started with creatine

If you want to learn more about creatine’s benefits and how it can support your physical and mental health, explore our range of high-quality creatine supplements and visit our blog.  

FAQs

Are there any risks associated with creatine and mental health?

While creatine is generally considered safe for most people, it's important to be aware of potential side effects. These can include digestive issues, muscle cramps, and dehydration if not taken with sufficient water. Individuals with pre-existing kidney conditions should avoid creatine or consult with a doctor before use.

Does creatine help with dopamine?

There’s evidence that creatine supplementation can boost dopamine production.6 Dopamine is a feel-good neurotransmitter associated with pleasure and reward—think of it as your brain’s ‘happy chemical.’ By increasing brain energy levels, creatine might help ramp up dopamine synthesis, leading to a better mood and sharper cognitive function. It’s like giving your brain extra fuel to keep you feeling good and thinking clearly.

Is creatine used for depression?

Some studies indicate that creatine supplementation might have antidepressant effects. By boosting energy production in brain cells and supporting neurotransmitter function, creatine may help alleviate symptoms of depression. However, more research is needed to fully understand its efficacy and mechanisms in this area.

References

1. Creatine and Cognitive Function
2. Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals
3. Relationship Between Depression, Prefrontal Creatine and Grey Matter Volume
4. Creatine and Brain Health: Cognitive and Neurological Benefits
5. Creatine Supplementation for Muscle Growth
6. Oral Creatine Monohydrate Supplementation Improves Brain Performance