Creatine, a well-known supplement in the fitness world, is gaining attention for more than just muscle growth. Recent research suggests that it may also be effective in reducing symptoms of depression when combined with cognitive behavioral therapy (CBT).
How Creatine Supports Mental Health
Creatine is a naturally occurring compound found in animal-based foods and produced by our bodies. It plays a key role in energy production within cells, particularly in the brain and muscles. While previous studies have suggested that creatine may enhance the effects of antidepressant medications, its impact on therapy-based depression treatment had not been fully explored—until now.
The Study: Creatine + CBT = Better Outcomes
A team of researchers from the University of Oxford conducted a study involving 100 individuals in India with mild to severe depression. Participants were split into two groups:
- One group took a daily creatine supplement alongside CBT sessions every two weeks.
- The other group received a placebo instead of creatine but attended the same therapy sessions.
At the start of the study, participants had an average depression score of 17.7 on a 27-point scale. After eight weeks:
- The creatine group’s average score dropped to 5.8, indicating only mild depression.
- The placebo group’s score was 11.9, still within the moderate depression range.
Why Does Creatine Work for Depression?
Scientists believe that creatine may help boost brain energy levels, especially in areas responsible for regulating emotions. This effect has been compared to “building a better battery for the brain.” Additionally, creatine’s ability to improve overall physical strength and well-being could also contribute to its antidepressant-like effects.
Minimal Side Effects, Maximum Potential
One of the most promising aspects of creatine as a supplement for depression is its low risk of side effects. Researchers found that both the creatine and placebo groups reported similar mild side effects, making it a safe option for further exploration.
What’s Next?
While the results are promising, experts emphasize the need for larger, more diverse studies to confirm creatine’s long-term effects on depression. Factors like diet, lifestyle, and individual biology could influence how well creatine works for different people. Future research will also explore whether creatine can help prevent relapses in depression.
Final Thoughts
Creatine is widely available, affordable, and already used for fitness and brain health. If further studies confirm its benefits for depression, it could become an accessible supplement for those struggling with mental health issues. However, it’s always best to consult a healthcare professional before starting any new supplement, especially for mental health concerns.
