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

Depression: a modern scourge to fight?

Do you constantly feel sad, without 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 one of your loved ones. But what exactly is depression?

Understanding depression

Depression is much more than a simple passing blues or even a slump. It’s a real mood disorder that affects your way of thinking, feeling, and acting daily to the point of leaving you lethargic without wanting to do anything. Imagine yourself in a dark well, with no ladder to get 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. Needless to say, it’s a problem we cannot ignore.

The limits of current treatments

So, how is depression treated today? Well, we mainly use 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 act, 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% over 6 months)
• They can have unpleasant side effects. Nausea, weight gain, and sexual disorders, one of the reasons they are also stopped
• Approximately one-third of patients do not respond to conventional treatments. This is known as treatment-resistant depression.

This is where we think maybe we should look for other solutions. What if the answer lies in a dietary supplement well known to athletes? We are, of course, talking about creatine. Intrigued? We’ll take a closer look at this in the following.

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Creatine against depression: what do clinical trials say?

Research on mice

Studies on our mouse friends (yes, they too can be depressed, poor things) have shown amazing results.

When you give creatine to these depressed little creatures, what happens? They regain their energy! 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!

But also on humans

Mice are fine, but humans are also what interests us 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 leave one dreaming, imagine, positive effects were even seen in depressed teenagers who did not respond well to conventional treatments.

Let’s recap:

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

How does creatine fight depression?

As explained earlier, 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 prove 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 creatine does to these parts of our brain that improves mood. Without this answer, we cannot 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 beware, don’t rush into self-medication! These studies were conducted under medical supervision. If you are considering trying creatine to fight depression, talk to your doctor first.

Creatine: an alternative to classic antidepressants?

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

Any side effects?

Unlike classic antidepressants that can sometimes make you feel like you’re on a thrill ride, creatine is discreet. No more 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 down in the dumps.

What if we started with the muscles?

Before diving into creatine as an anti-depression remedy, why not first try it 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 its worth!

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

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 yourself. Not bad, right?