Creatine and depression?
Creatine could have psychological benefits and benefits against depression. And that's what we're going to find out in this article.
- Energy role Creatine plays a crucial role in the storage and transport of energy in the brain.
- Metabolic abnormalities Depression will have the effect of disrupting the brain's energy metabolism.
- Brain imaging Imaging studies have revealed abnormal levels of creatine and phosphocreatine in the brains of depressed patients.
- Encouraging clinical trials Several clinical trials have produced very encouraging results when creatine has been used to treat depression.
- Speed of action Creatine may have a faster onset of action than more 'traditional' antidepressants.
- Limited side effects : Where conventional antidepressants can have complicated side effects, creatine has no side effects.
- Interaction with neurotransmitters Dopamine and serotonin accept and interact very positively with creatine.
- Antioxidant effect Creatine is thought to protect the brain from oxidative stress.
- More research needed Don't get carried away, even if the initial research results are very encouraging, many other analyses need to be carried out to confirm the initial results.
Depression: a modern scourge to combat?
Do you constantly feel sad, lacking in energy, and nothing seems to motivate you? Then you're not alone. Visit depression is a real public health problem affecting millions of people around the world, and if it doesn't affect you personally, there's a good chance that it will affect someone close to you. But what exactly is depression?
Understanding depression
Depression is much more than just a passing bout of the blues or even a low mood. It's a real mood disorder that affects the way you think, feel and act on a daily basis to the point of leaving you amorphous and unwilling to do anything about it. Imagine yourself in a dark pit with no ladder to climb out. That's what depression is like.
According to the World Health Organisation, over 300 million people worldwide suffer from it. That's a colossal number, isn't it? That's about 4.4% of the world's population. So it's a problem that can't be ignored.
The limits of current treatments
So how is depression treated today? Well, we mainly use antidepressants and psychotherapy. It works, you may say. Well, yes, but... (and this is where it gets tricky)
The problem is that these treatments have their limits:
- Antidepressants can take weeks to take effect, and numerous studies show that patients generally do not complete treatment (around 30% stop within 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 problems are just some of the reasons why they have been discontinued.
- Approximately one third of patients do not respond to conventional treatments. This is known as resistant depression.
That's when you think you might need to look for other solutions. And what if the answer was to be found in a food supplement well-known to sportsmen and women? We're talking, of course, about creatine. Intrigued? We'll take a closer look in the next section.
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Creatine for depression: what do the clinical trials say?
Research on mice
Studies on our friends the mice (yes, they can be depressed too, poor things) have shown impressive results.
What happens when you give creatine to these depressed little creatures? They get a new lease on life! They swim longer in forced swim tests (a classic test to assess depression in rodents - don't worry, we don't drown them) and seem more motivated. It's as if we've given them a boost!
But also on humans
Mice are great, but humans are also what we're interested in here.
A study carried out by Lyoo and his team in 2012 caused quite a stir. They gave creatine to depressed women in addition to their usual antidepressant. What was the result? A much faster improvement in symptoms than in those taking only the antidepressant. Encouraging, isn't it?
Other studies followed, with similar results. Sometimes even with results that leave you dreaming, just imagine, we've even seen positive effects in depressed teenagers who didn't respond well to conventional treatments.Â
To recap:
- A faster improvement in mood
- A better response to antidepressants
- Fewer side-effects than antidepressants alone
How does creatine combat depression?
As explained above, creatine will support energy metabolism in the brain by influencing the function of the neurotransmitters linked to mood regulation. If your mood is regulated, you avoid the up and down phases. These neurotransmitters need energy to maintain all the neurochemical reactions in the brain, and creatine seems to be the perfect supplement to maintain their levels. Because research is tending to prove that there is a link between taking creatine and stimulating cognitive functions, improving cerebral functions and reducing depression thanks to its neuroprotective role.
But where researchers are still stuck is in finding out the real reason, what exactly creatine does to those parts of our brain that help improve mood. Without this answer, we can't break out the champagne and propose creatine as a solution on a large scale.
How much Creatine should I take when I'm depressed?
Most studies have used between 3 and 10 grams per day. As a reminder, since creatine is mainly used by athletes, it is very rare to exceed a dose of 5 grams. You will note that in the case of therapeutic use, 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
You can also take a daily dose of 3 to 5 grams of creatine for a month to gradually saturate your muscles and brain with phosphocreatine (creatine must be taken daily).
But don't rush headlong into self-medication! These studies were carried out under medical supervision. If you're thinking of trying creatine to combat depression, talk to your doctor first.
Creatine: an alternative to traditional antidepressants?
Creatine could offer a more natural alternative or supplement, but this should be assessed by a health professional.
This supplement could have some surprising benefits! However, it's important to point out that you should never stop your antidepressant treatment without discussing it with your doctor.Â
Any side effects?Â
Unlike traditional antidepressants, which can sometimes give you the impression of being on a thrill ride, creatine is discreet. No more nausea, weight gain or trouble sleeping! (Phew, we're keeping our libido intact!) Most people tolerate creatine very well, which is a big plus when you're already in the doldrums.
Why not start with the muscles?
Before you start using creatine as an anti-depression remedy, why not try it first to boost your muscles? Because even though it is known for a number of benefitsIt's first and foremost for the muscles. After all, that's where it first proved its worth!
At DIX, our creatine monohydrate labelled Creapure® is an excellent 10/10. We're serious about quality: each batch is checked to guarantee maximum purity.
And the best part? It tastes like hell! (Well, for those who choose the flavoured version, of course). Imagine taking care of your muscles and enjoying yourself at the same time. Not bad, eh?
