Creatine first became a supplement celeb for its effects on muscle growth—but amping up your physique isn’t all this natural compound can do. Increasingly, research shows that creatine can boost both physical and mental health. In addition to supporting muscle gains, endurance, and bone health, creatine also gets to work in the brain, promoting healthy cognitive function and memory and potentially even supporting your mood.
Here’s what we know so far about whether a daily dose of creatine can help you scoop up a sunnier outlook.
- ABOUT OUR EXPERTS: Lindsay Fencl, R.D., C.D., is a sports dietitian. Dr. Ellen Melton, Ph.D., L.P.C.-S., is a therapist and associate professor at Sonoran University of Health Sciences.
Quick Recap: What Is Creatine?
Creatine is made up of three amino acids: arginine, glycine, and methionine. Though it contains some building blocks of protein, it’s not technically a protein, but an organic compound that helps deliver energy to your tissues. The body naturally produces creatine, storing it in your muscles and brain.
That said, you can add more creatine to your “in-house” production by taking a supplement. In fact, creatine is quite a popular dietary addition, with one 2021 survey finding that 28 percent of active adults have taken it. Creatine monohydrate is the most widely used, since it’s the most similar to the kind the body produces.
Creatine In The Brain
More recently, creatine has garnered some attention for its potential perks for mental health—and that makes sense, given how it functions in the brain. “Creatine helps regulate ‘happy’ neurotransmitters like serotonin and dopamine (which are critical for mood stability), while protecting neurons from oxidative stress,” explains sports dietitian Lindsay Fencl, R.D., C.D.
Creatine also supports cellular energy producers called mitochondria, shares therapist Dr. Ellen Melton, Ph.D., L.P.C.-S., an associate professor at Sonoran University of Health Sciences. Enhanced mitochondrial functioning could improve brain energy metabolism and promote stress resilience.
Creatine’s Potential Mood Benefits
If you’re keyed into the wellness world, you’ve probably seen some chatter about creatine lifting low mood—and there’s definitely some research out there that backs this up.
While Melton says the clinical findings on creatine and low mood aren’t “earth-shattering,” some studies have shown that the supplement might offer small-to-moderate improvements, particularly when used alongside treatments like medications and counseling, such as cognitive-behavioral therapy.
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One older study from 2012 found that women who took creatine alongside SSRI antidepressants experienced an uplifted mood faster than a control group that didn’t add creatine. Meanwhile, a 2024 review concluded that creatine showed promise as a supportive tool for low mood, particularly at a dose of four to five grams per day. It was especially helpful for women and adolescents who hadn’t responded to other treatments, as well as those with low baseline creatine levels. Think of it as a potential treatment enhancer, as its “supplement” status suggests, Melton says.
Meanwhile, “research on the effects of creatine on the experience of anxiety is less developed and mostly exploratory,” adds Melton. Preliminary brain imaging on people with anxiety tends to show lower brain creatine levels, while higher dietary creatine intake has been linked to lower levels of anxiety. Correlation doesn’t necessarily mean causation, so more research is needed there.
It’s also worth noting that some research suggests folks with bipolar disorder may experience increased aggression or nervousness when supplementing with very high amounts of creatine (like 25 grams per day).
Creatine and Other Cognitive Benefits
Although research is still unpacking creatine’s effects on low mood and anxiety, its impact on brain health in general is significantly more established. Because of its role as a veritable energy “DoorDash” for your brain, it’s been linked to all sorts of cognitive benefits.
A host of clinical evidence points to creatine’s perks for memory, sleep, and mental sharpness. A 2022 review revealed, for example, that creatine supplementation could improve cognitive function in people starting out with low levels, help people with traumatic brain injuries recover, and improve certain measures of memory. Other research from 2021 concluded that supplementing could elevate cognitive processing in people with acute issues like sleep deprivation and chronic issues like cognitive decline alike.
Incorporating Creatine Into Your Routine for Mood
If you’re looking to give creatine a try for mood, run it by your healthcare provider first. “Creatine is generally safe for healthy individuals, but people with kidney disease, bipolar disorder, or those who are pregnant or breastfeeding should use creatine only under medical supervision,” says Melton.
Once you’ve got the go-ahead, she recommends trying a daily dosage of three to five grams of creatine monohydrate. Unlike when using creatine for muscle growth, a “loading phase”—i.e., taking high doses upfront to saturate muscles—isn’t necessary for mental health benefits.
In fact, you may prefer to do the opposite, starting with a lower amount and working your way up to a five-gram dosage. This can be helpful for people with a sensitive GI system, Fencl says. If that’s you, she suggests starting with two to three grams (typically about half a scoop) for the first week before increasing to the full dose.
Just be prepared to have a little patience with the process. “Creatine works by gradually saturating muscle and brain stores, which can take time, especially for individuals with low baseline levels, such as those who consume little or no animal-based protein,” says Fencl. “Most people notice improvements within three to four weeks, though it may take longer for those starting with very low creatine levels.”
While this natural compound can support sunnier spirits, make sure it’s a part of a well-rounded approach that considers factors like diet, exercise, sleep, and other treatments, not your entire strategy.