Creatine: What You Should Know
What is creatine?
Creatine is a natural substance found in your muscles and brain. Your body makes some creatine on its own, and you also get it from foods like red meat and fish.
Creatine helps your cells produce energy, especially during times when your body or brain need quick energy. Because of this, creatine has been widely studied for both exercise performance and brain health.
Creatine is one of the most well-studied supplements for exercise performance, and emerging research suggests it may also have benefits for brain health and mental health. Early studies have shown promising results in areas such as depression, cognitive function, stress recovery, and overall brain energy support. While the research is still developing and more high-quality studies are needed, creatine appears to be a potentially helpful and generally well-tolerated supplement that may support both physical and mental well-being when used alongside healthy lifestyle habits and standard medical care.
How might creatine work in the brain?
Researchers are still learning exactly how creatine may affect body and brain function, but several possible explanations have emerged.
Brain energy support
The leading theory is that creatine helps the brain produce and use energy more efficiently.
Although the brain makes up only a small percentage of body weight, it uses a very large amount of the body’s energy. Some researchers believe that problems with brain energy production may play a role in conditions such as depression, fatigue, and cognitive difficulties.
Creatine helps support the body’s natural energy system by helping cells quickly regenerate ATP, the main form of energy used by cells. Studies suggest creatine supplementation may increase energy availability in certain areas of the brain.
Brain cell health and resilience
Early research also suggests creatine may help support:
Healthy brain cell function
Communication between brain cells
Recovery from stress
Protection against oxidative stress and inflammation
Some researchers believe creatine may help the brain become more resilient during periods of stress, poor sleep, depression, or mental fatigue.
Neuroplasticity and mood
There is also early evidence that creatine may influence chemicals involved in neuroplasticity, the brain’s ability to adapt, learn, and form new connections.
Many effective treatments for depression appear to improve neuroplasticity over time, which is one reason researchers are interested in creatine’s potential mental health effects.
Important note
Most of the research on how creatine works in the brain comes from animal studies, laboratory studies, and small human imaging studies. Researchers are still working to understand exactly how these findings translate into real-world health benefits.
Creatine and Exercise
Creatine is one of the most researched exercise supplements available. When combined with regular exercise, especially strength or resistance training, it may help:
Increase muscle strength and power
Improve performance during short bursts of intense activity (such as weightlifting or sprinting)
Support muscle growth over time
Improve recovery after exercise
Creatine appears to be most helpful for activities involving short, high-intensity effort. It has not consistently been shown to improve endurance activities such as long-distance running.
How is creatine typically taken?
A common dose is:
3–5 grams daily of creatine monohydrate
Some people choose to start with a “loading phase”:
20 grams daily (split into 4 doses) for 5–7 days
Followed by 3–5 grams daily
Loading is optional and may help creatine work more quickly, but it is not necessary.
Creatine can be mixed into water, juice, or a protein shake.
Creatine and Mental Health
How might creatine affect mental health?
Your brain uses a large amount of energy. Researchers believe that problems with how the brain produces and uses energy may play a role in conditions like depression and cognitive fatigue.
Because creatine helps support energy production in brain cells, researchers have studied whether it may help support mood, memory, and mental well-being.
What does the research say?
Depression
Several studies have looked at creatine as an add-on to standard depression treatments such as antidepressant medications or therapy.
Research findings include:
Some studies found that people taking creatine alongside antidepressants improved faster than those taking antidepressants alone.
A 2025 review of 11 studies involving over 1,000 participants found a small overall improvement in depressive symptoms. However, the average improvement did not reach the threshold typically considered clinically meaningful, and the overall quality of evidence was rated very low.
Some smaller individual studies have shown more promising results. For example, one study found that women taking creatine alongside the antidepressant escitalopram improved faster than those taking escitalopram alone. Another small study found greater improvement when creatine was added to cognitive behavioral therapy (CBT).
Overall, creatine may have potential as an add-on treatment for depression, but more high-quality research is needed before clear recommendations can be made.
Thinking and memory
Some studies suggest creatine may modestly improve memory and thinking skills, especially in older adults or during times of stress such as sleep deprivation.
However, current evidence is mixed, and researchers have not yet confirmed a clear cause-and-effect relationship between creatine supplementation and improved cognitive performance.
Anxiety and PTSD
Early research suggests creatine may potentially play a role in stress recovery and emotional regulation.
Some population studies have found that people who consume more creatine in their diet report lower rates of depression and anxiety.
Is creatine safe?
Creatine monohydrate has been extensively studied and is considered safe for most healthy adults when used at recommended doses.
Possible side effects may include:
Mild water retention or weight gain
Stomach discomfort
Cramping
Nausea or diarrhea
Studies have not shown creatine to cause kidney damage in healthy individuals. However, people with kidney disease or other significant medical conditions should speak with their healthcare provider before taking creatine.
In rare cases, studies involving people with depression have reported symptoms of hypomania or mania (feeling unusually energized, euphoric, or needing less sleep). People with bipolar disorder or a history of mania should use caution and discuss creatine with their healthcare provider before starting it.
Pregnant or breastfeeding individuals should talk with their healthcare provider before using creatine, as safety data is limited.
Important things to keep in mind
Creatine is not a substitute for regular exercise, balanced nutrition, therapy, or prescribed medications.
Most mental health studies have looked at creatine only as an “add-on” treatment.
The most commonly studied dose for brain and mental health is 5 grams daily.
Choose products from reputable brands that use third-party testing (such as NSF or USP certification).
References
Eckert I, Lima J, Dariva AA, et al. Creatine Supplementation for Treating Symptoms of Depression: A Systematic Review and Meta-Analysis. Br J Nutr. 2025.
Jeryous Fares B, Zhou C, Fabiano N, et al. The Effect of Creatine Monohydrate on Mental Disorders: A Systematic Review of Randomized Controlled Trials. Can J Psychiatry. 2026.
Sherpa NN, De Giorgi R, Ostinelli EG, et al. Creatine Monohydrate as an Add-On to Cognitive Behavioral Therapy in Depression. Eur Neuropsychopharmacol. 2025.
Prokopidis K, Giannos P, Triantafyllidis KK, et al. Effects of Creatine Supplementation on Memory in Healthy Individuals: A Systematic Review and Meta-Analysis. Nutr Rev. 2023.
Candow DG, Forbes SC, Ostojic SM, et al. Creatine Supplementation and Brain Health. Sports Med. 2023.
Naeini EK, Eskandari M, Mortazavi M, et al. Effect of Creatine Supplementation on Kidney Function: A Systematic Review and Meta-Analysis. BMC Nephrol. 2025.
NIH Office of Dietary Supplements. Creatine Fact Sheet.NIH Office of Dietary Supplements
