There are many trials looking at this, dating back to 2012, where a study in the American Journal of Psychiatry showed creatine 5g/day caused significant improvements in the Hamilton Depression Rating Scales compared to placebo in women with major depression. They saw benefits appearing as early as week 2.
SUMMARY: Creatine seems to help women with depression more than men. It seems to have the strongest protection for adults aged 20-39 who are already on medication or undergoing treatment for depression.
Creatine help with depression
Who is most responsive to creatine?
WOMEN WITH MAJOR DEPRESSION.
- 2012 study landmark trial cited above. They found a large effect when creatine was taken with escitalopram.
- 2020 study found an inverse association between dietary creatine and depression, strongest in females
- Most studies done were primarily on women (74%)
YOUNGER ADULTS (20-39)
Dietary creatine has the strongest protective effect against young adults. It is unclear why.
CLINICALLY DEPRESSED PEOPLE
- Effects appear larger for those who are clinically depressed compared to those who are not depressed
- Patients in combination treatment (SSRI antidepressants) or those in psychotherapy showed greater improvements
PATIENTS NOT ON ANTIDEPRESSANTS
A dietary study found creatine’s negative association with depression was strongest in those not currently on an antidepressant or anxiety medication. This does appear in contrast to the studies above which show larger improvement for those on SSRIs.
Why do women have a greater effect from taking creatine?
I found this super interesting. These are hypothesis, but it makes sense
- Women start with lower baseline brain creatine levels. Lower baseline –> greater room to increase brain creatine stores
- Female sex hormones directly regulate creatine metabolism. Creatine levels in the brain fluctuate with the menstrual cycle (where men’s levels are stable across time.) Estrogen and progesterone influence creatine synthesis, transport, and enzyme expression. During perimenopause, declining estrogen levels creates a lower metabolic state, which is associated with brain dysfunction including depression in 80% of women.
- Women have higher metabolic rates, so they need more creatine but have lower creatine levels.
How can Biohackr Health help?
WE HAVE CREATINE! We have it in the micronized powder form (the most bioavailable and stable) from Germany (the most pure form, 3rd party tested). We love this product. It is super safe. Please read our creatine blogs. There is just nothing not to love about creatine. As you age, you need it more. It is improving your body on a cellular level. It helps build muscle, which lowers risks of heart disease, diabetes, and dementia. SHOP