Creatine is a well-known supplement, primarily used for enhancing physical performance. Many wonder if this compound, known for its muscle effects, also influences brain function and anxiety. This article explores creatine’s connection to brain energy and reviews research on its potential impact on anxiety, offering insights for those considering its use.
Creatine and Brain Energy
Creatine is a compound produced naturally in the body from amino acids like arginine, glycine, and methionine, primarily in the liver and kidneys. It is also obtained through dietary sources such as red meat and seafood. Once in the body, creatine is mostly stored in muscles, but a significant amount is also present in the brain.
Creatine’s main function is to rapidly regenerate adenosine triphosphate (ATP), the primary energy molecule used by cells. It does this by forming phosphocreatine (PCr), an energy reservoir that quickly donates its phosphate group to adenosine diphosphate (ADP) to re-form ATP. This process is particularly important in tissues with high and fluctuating energy demands, such as muscles and the brain.
Brain cells require a constant supply of ATP to maintain processes like synaptic function and neurotransmitter activity. When the brain is under metabolic stress, such as during sleep deprivation, mental fatigue, or certain neurological conditions, its creatine stores can become depleted. Creatine supplementation can increase these brain creatine stores, which may help maintain brain energy and support cognitive functions.
Research Findings on Creatine and Anxiety
The potential for creatine to influence anxiety is of increasing scientific interest, often alongside its effects on mood disorders like depression. Some research suggests that individuals diagnosed with depression or anxiety may have decreased brain creatine stores, suggesting supplementation might help. However, direct evidence linking creatine supplementation to anxiety reduction in humans is still developing and mixed.
Several studies have explored creatine’s impact on cognitive function, especially under stress, which can exacerbate anxiety. For instance, creatine supplementation has reduced mental fatigue in healthy volunteers following a stressful calculation test. Similarly, young adults with 24 hours of sleep deprivation improved verbal and spatial recall, reaction time, and mood after creatine supplementation. These findings suggest creatine may support brain function during challenging periods, indirectly influencing emotional states.
Despite promising indications, some human trials report negative mood or anxiety changes after creatine supplementation. In one trial, two patients with bipolar disorder experienced hypomania or mania after taking 3-5 grams of creatine daily. Another study noted two subjects felt more aggressive and nervous after a week of high-dose creatine (25 grams per day). These instances highlight the variability in individual responses and the need for careful consideration.
Much research on creatine’s role in mental health focuses on its use as an adjunctive therapy for depression, often with antidepressants. For example, a study of women with major depressive disorder found those who received creatine alongside antidepressants showed faster symptom improvement than those on medication alone. While these studies often include anxiety measures as a secondary outcome, direct, placebo-controlled trials specifically for creatine and anxiety are limited and often involve small, comorbid samples, making definitive conclusions challenging.
Considerations for Creatine Supplementation
When considering creatine supplementation, especially for anxiety, be aware of typical dosages, possible side effects, and contraindications. Creatine is generally safe for most healthy individuals when taken orally at appropriate doses. Doses up to 25 grams daily for up to 14 days, or lower doses of 3-5 grams daily for up to 18 months, have been safely used. Some research suggests that for brain health benefits, higher dosages, around 10 grams daily for multiple weeks, may be required to significantly increase brain creatine content.
Despite its general safety, creatine can cause some side effects, including weight gain and gastrointestinal issues like bloating, cramps, diarrhea, or nausea. These issues are more common during a “loading phase” where larger amounts are taken initially. Staying adequately hydrated and starting with a lower dose, then gradually increasing it, can help mitigate these issues.
Creatine supplementation is not recommended for everyone. Individuals with pre-existing kidney problems should avoid creatine, as it might worsen kidney disease. While studies indicate no kidney harm in healthy individuals at recommended doses, caution is advised. People with bipolar disorder should also exercise caution, as creatine has been reported to exacerbate mania. Additionally, caution is suggested if combining creatine with caffeine, as it may worsen symptoms in individuals with Parkinson’s disease.
Always consult a healthcare professional before starting any new supplement, especially if you have underlying health conditions, are taking other medications, or are seeking to address anxiety. Creatine should not be viewed as a primary treatment for anxiety and should not replace conventional therapies.