Creatine: much more than a supplement for athletes, a hope for depressed individuals

Depression: a modern plague to fight against?

Do you constantly feel sad, lacking energy, and nothing seems to motivate you? You are not alone. Depression is a real public health issue affecting millions of people worldwide, and if it doesn’t affect you personally, there’s a high chance it affects someone close to you. But what exactly is depression?

Understanding Depression

Depression is much more than just a passing blues or even a slump. It is a true mood disorder that affects how you think, feel, and act daily to the point of leaving you apathetic without wanting to do anything. Imagine yourself in a dark well, with no ladder to climb out. That’s a bit like depression.

According to the World Health Organization, more than 300 million people suffer from it worldwide. It’s colossal, isn’t it? That represents about 4.4% of the global population. It’s safe to say it’s a problem we can’t ignore.

The Limits of Current Treatments

So, how is depression treated today? Well, we mainly rely on antidepressants and psychotherapy. It works, you might say. Yes, but… (and here’s where it gets tricky)

The problem is that these treatments have their limits:

• Antidepressants can take weeks to work, and many studies show that patients generally do not complete the treatment (about 30% stop in the first month, 44% within the first 3 months, and 75% within 6 months)
• They can have unpleasant side effects. Nausea, weight gain, and sexual dysfunction are some of the reasons why they are also discontinued
• Approximately one-third of patients do not respond to conventional treatments. This is referred to as treatment-resistant depression.

This is where we think maybe we should look for other solutions. And what if the answer lies in a dietary supplement well-known to athletes? We’re talking, of course, about creatine. Intrigued? Let’s take a closer look at this.

Creatine against Depression: What Do Clinical Trials Say?

Research on Mice

Studies on our little friends, the mice (yes, they too can be depressed, poor things) have shown astonishing results.

When creatine is given to these depressed little creatures, what happens? They perk up! They swim longer in forced swim tests (a classic test to evaluate depression in rodents, don’t worry, we don’t drown them) and seem more motivated. It’s like they’ve been given a boost!

This calculator is a simplified version of our complete daily creatine calculator

But Also on Humans

Mice are great, but humans are what we’re interested in here.

A study conducted by Lyoo and his team in 2012 made quite a splash. They gave creatine to depressed women in addition to their usual antidepressant. The result? A much faster improvement in symptoms than in those who only took the antidepressant. Encouraging, isn’t it?

Other studies followed, with similar results. Sometimes even with results that make you dream, imagine, positive effects were even seen in depressed teenagers who did not respond well to conventional treatments.

Let’s recap:

• A faster mood improvement
• Better response to antidepressants
• Fewer side effects than with antidepressants alone

How Does Creatine Fight Depression?

As previously explained, creatine supports the brain’s energy metabolism by influencing the functioning of neurotransmitters related to mood regulation. If your mood is regulated, you avoid the ups and downs. These neurotransmitters need energy to maintain all the neurochemical reactions in the brain, and creatine seems to be the perfect supplement to maintain these levels. Indeed, research tends to show that there is a link between creatine intake and the stimulation of cognitive functions, improvement of brain functions, and reduction of depression thanks to a neuroprotective role.

But where researchers are still stuck is in knowing the real reason, what exactly does creatine do to these parts of our brain that improves mood. Without this answer, we can’t pop the champagne and propose creatine on a large scale as a solution.

How Much Creatine to Take When Depressed?

In most studies, between 3 and 10 grams per day were used. As a reminder, since creatine is mainly used by athletes, it is very rare to exceed a dose of 5 grams. You will notice that in the case of therapeutic use, the doses can be much higher.

Generally, the study protocol looks like this:

• A loading phase with a higher dose for a few days
• Then a maintenance phase with a lower dose over several weeks

But be careful, don’t dive headfirst into self-medication! These studies were conducted under medical supervision. If you’re considering trying creatine to combat depression, talk to your doctor first.

Creatine: an alternative to traditional antidepressants?

Be aware that this supplement might have some surprising benefits! However, it is important to note that you should never stop your antidepressant treatment without discussing it with your doctor.

Side effects?

Unlike traditional antidepressants that can sometimes make you feel like you’re on a roller coaster, creatine is discreet. Say goodbye to nausea, weight gain, or sleep disturbances! (Phew, we keep our libido intact!) Most people tolerate creatine very well, which is a big plus when you’re already feeling down.

How about starting with the muscles?

Before jumping into creatine as an anti-depression remedy, why not try it first to boost your muscles? Because even though it is known for several benefits, it is primarily known for muscles. After all, that’s where it first proved itself!

At DIX, our Creapure® labeled creatine monohydrate is a solid 10/10. We don’t joke with quality: each batch is tested to ensure maximum purity for you.

And the best part? It tastes amazing! (Well, for those who choose the flavored version, of course.) Imagine: you’re taking care of your muscles while enjoying a treat. Not bad, right?