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The Healf Source
Creatine’s Unexpected Link To Better Mood And Focus
Creatine isn’t just for muscles. It fuels the brain by recycling ATP, the body’s key energy source. This bioenergetic boost may help restore mental clarity when depression clouds our focus.
Written by: Pippa Thackeray
Written on: June 9, 2025
Researchers have found that therapeutic uses of creatine may go deeper than simply building muscle. As part of a comprehensive wellbeing routine, creatine may have a role in reducing symptoms of depression and low mood, as well as protecting the brain.
A recent eight-week study found that people taking 5g of creatine daily, in addition to SSRIs or CBT (Cognitive Behavioural Therapy), had faster and more significant improvements compared to those given a placebo. This piece explores the ‘brain gain’ potential of creatine and the scientifically proven mechanisms behind such claims.
How creatine supports the brain
Best known for building muscle, creatine also fuels the brain by recycling ATP , the body’s cellular energy source. And because depression creates metabolic stress (when your brain struggles to make and use energy efficiently) creatine’s bioenergetic actions may help restore clarity.
Additionally, creatine supplementation may improve memory and reasoning, and could offer neuroprotection. It can help counteract mental fatigue and support focus, even after poor sleep. Here’s how:
Increased brain creatine stores with sharper memory and reasoning
Higher brain creatine levels can help sharpen memory and bring clarity to your thinking. A systematic review and meta-analysis published in Oxford Academic found that creatine supplementation elevated creatine stores in the brain and improved memory performance in healthy older adults. Memory assessment was based on tests like word recall, digit span and spatial memory tasks.
Enhanced energy production
The brain, like muscles, needs ATP for energy. Creatine’s role in ATP production gives the brain more fuel to function at its best, especially when demand for creatine is high, for example, being under stress or the effects of fatigue.
Possible benefits regarding neuroprotection
Creatine may help protect nerve cells from damage, including damage caused by beta-amyloid toxicity. Studies show creatine can improve motor function, reduce neuron loss and support survival in animal models of neurodegenerative disease.
These promising reports point toward creatine’s potential to slow disease progression and support brain health in a broader sense beyond mental health.
Fighting mental fatigue
Creatine provides the brain with extra energy, helping to fight off mental fatigue and keep focus sharp. A recent study found that taking creatine for seven days improved mental endurance during a challenging 90-minute cognitive task. Participants showed better accuracy in attention-demanding tests, suggesting creatine’s ability to support focus and stamina during long, intense mental efforts.
Do I need to take a different amount of creatine for brain health?
When using creatine for ‘brain gain’, a different style of supplementation could be required. This is because the brain absorbs it more slowly than muscle and may mean you need higher doses or longer supplementation to see full benefits.
For safety, please consult with a qualified practitioner or medical professional if you plan to take high doses of creatine (beyond that prescribed on the product packaging).
A final thought on creatine for the mind
Creatine’s power goes far beyond muscle-building. Its energy-boosting role can also support clearer thinking, sharper memory and even improved mood. Backed by promising research, it’s a small tweak in your routine that might make a big difference for your mind.
References:
1. Fabiano N, Stubbs B. Creatine as a treatment for depression: a brain bioenergetics perspective. Eur Neuropsychopharmacol. 2025;96:3-4. doi:10.1016/j.euroneuro.2025.03.014. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0924977X25000707?dgcid=author
2. Brewer GJ, Wallimann TW. Protective effect of the energy precursor creatine against toxicity of glutamate and β-amyloid in rat hippocampal neurons. J Neurochem. 2000;74(5):1968-1978. doi:10.1046/j.1471-4159.2000.0741968.x. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1471-4159.2000.0741968.x?sid=nlm%3Apubmed
3. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. doi:10.1093/nutrit/nuz064. Available from: https://academic.oup.com/nutritionreviews/article/81/4/416/6671817
4. Sandkühler JF, Kersting X, Faust A, et al. The effects of creatine supplementation on cognitive performance—a randomised controlled study. BMC Med. 2023;21(1):440. doi:10.1186/s12916-023-03146-5. Available from: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-03146-5
5. Beal MF. Neuroprotective effects of creatine. Amino Acids. 2011;40(5):1305-1313. doi:10.1007/s00726-011-0851-0. Available from: https://pubmed.ncbi.nlm.nih.gov/21448659/
6. Van Cutsem J, Roelands B, Pluym B, et al. Can creatine combat the mental fatigue–associated decrease in visuomotor skills? Med Sci Sports Exerc. 2020;52(1):120-130. doi:10.1249/MSS.0000000000002122. Available from: https://journals.lww.com/acsm-msse/fulltext/2020/01000/can_creatine_combat_the_mental_fatigue_associated.14.aspx
7. Candow DG, Forbes SC, Ostojic SM, et al. “Heads Up” for creatine supplementation and its potential applications for brain health and function. Sports Med. 2023;53(Suppl 1):49-65. doi:10.1007/s40279-023-01870-9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691/
8. Kious BM, Kondo DG, Renshaw PF. Creatine for the treatment of depression. Biomolecules. 2019;9(9):406. doi:10.3390/biom9090406. Available from: https://www.mdpi.com/2218-273X/9/9/406
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Pippa is a content writer and qualified Nutritional Therapist (DipNT) creating research-based content with a passion for many areas of wellbeing, including hormonal health, mental health and digestive health.
As a contributor to The Healf Source, she regularly attends seminars and programmes on a plethora of contemporary health issues and modern research insights with a drive to never stop learning. In addition, interviewing experts and specialists across The Four Pillars: EAT, MOVE, MIND, SLEEP.
In her spare time, she is an avid swimmer, mindfulness and yoga lover, occasionally bringing a raw, honest approach to the topics she faces. You may also discover some personal accounts of eye-opening wellbeing experiences amidst the reality of a disorientating, and often conflicting, modern wellbeing space.
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