Can Creatine Make You Feel Anxious? Understanding the Complexities

October 21, 2025 •

5 min read

While creatine is a widely used and studied supplement, with hundreds of studies supporting its safety and effectiveness for muscle growth, some users anecdotally report feeling anxious after taking it. This disparity between clinical evidence and individual experience raises important questions about whether creatine can make you feel anxious and what other factors might be at play.

Quick Summary

Creatine is not typically linked to anxiety in healthy people, according to current clinical evidence. However, anecdotal reports of heightened anxiety exist, possibly due to interactions with stimulants like caffeine often found in pre-workout mixes, high dosages, or individual sensitivities. Those with pre-existing conditions like bipolar disorder should exercise caution.

Key Points

Not a Stimulant: Creatine does not function as a stimulant and is not a direct cause of anxiety for most healthy people.
Pre-Workout Ingredients: Anxious feelings linked to supplementation are more likely caused by stimulants like caffeine, which are often mixed with creatine in pre-workout formulas.
Individual Sensitivity: Some individuals, particularly those with pre-existing mental health conditions like bipolar disorder, may be more sensitive to creatine's effects, potentially causing manic or hypomanic episodes.
Dosage Matters: High doses, especially during a loading phase, can cause physical side effects such as GI distress, which can be misperceived as or exacerbate anxiety.
Mitigation Strategies: Lowering the dose, avoiding stimulants, and focusing on proper hydration can help reduce the likelihood of experiencing anxiety-like symptoms.
Track Your Experience: Monitoring dosage, timing, and mood changes is a helpful strategy to determine if there is a pattern between creatine intake and anxious feelings.

The Scientific Consensus vs. Anecdotal Evidence

For most healthy people, creatine is not known to cause anxiety. Multiple clinical trials and reviews have found no evidence linking standard creatine supplementation with mood disturbances, anxiety, or depression. In fact, some research has explored creatine's potential benefits for brain health and mood regulation, especially in conjunction with traditional treatments for conditions like depression. For example, one review noted that creatine supplementation, particularly for women, showed promising results as an adjunctive treatment for depressive symptoms.

However, a different picture emerges in anecdotal reports online, with some users detailing significant anxiety, mood swings, and even panic attacks after taking creatine. While this is not the typical experience, it highlights that individual sensitivity and other variables are important to consider when evaluating potential side effects.

Potential Reasons for Anxiety-Like Symptoms

Several factors may explain why some individuals experience anxious feelings while using creatine, most of which are not a direct effect of the creatine itself.

Interactions with Stimulants: Creatine is often consumed as part of a pre-workout supplement, many of which contain high doses of stimulants like caffeine. Caffeine is a known trigger for anxiety, jitteriness, and increased heart rate, especially in sensitive individuals. It's crucial to distinguish between the effects of creatine and the stimulants it's combined with. Some studies even suggest that caffeine might counteract creatine's benefits.
High Dosages and Loading Phases: While generally safe, higher doses of creatine—such as the 20 grams per day used during a 'loading phase'—can cause gastrointestinal distress, including bloating, nausea, and diarrhea. Physical discomfort and digestive upset can sometimes be misinterpreted as, or contribute to, feelings of anxiety.
Dehydration and Electrolyte Imbalance: Creatine pulls water into muscle cells, and insufficient fluid intake can lead to dehydration and electrolyte imbalances, which can contribute to headaches and a feeling of being unwell. These physical symptoms can potentially increase feelings of stress or anxiety.
Existing Mental Health Conditions: Individuals with pre-existing mental health conditions may be more vulnerable to certain side effects. In particular, some small studies and healthcare warnings suggest that people with bipolar disorder should use caution, as creatine may increase the risk of manic or hypomanic episodes. A healthcare provider should always be consulted before beginning supplementation.

Distinguishing Factors That Influence Experience

Understanding the nuanced differences between creatine, stimulants, and individual health is key to identifying the true source of any anxious feelings. The table below helps compare these factors.


Factor	Potential Impact on Mood	Creatine-Specific Note
Creatine (Standard Dose)	Minimal, often beneficial for energy metabolism.	Generally well-tolerated with no mood risks reported in healthy individuals.
Creatine (High Dose)	Can cause physical discomfort (GI issues, headaches).	High doses (e.g., loading phases) may trigger physical symptoms that are perceived as anxiety.
Caffeine & Stimulants	Direct trigger for anxiety, jitters, and elevated heart rate.	Often combined with creatine in pre-workout mixes; the stimulants are the likely culprit for anxious feelings.
Dehydration	Can cause headaches, dizziness, and fatigue.	Creatine's effect on water retention means adequate hydration is crucial to avoid dehydration-related discomfort.
Sleep Deprivation	Significantly impacts cognitive function and mood regulation.	Creatine has been shown to improve cognitive function during sleep deprivation, but the link with anxiety is complex and requires further study.
Individual Sensitivity	Can lead to adverse reactions not typical for most people.	Accounts on online forums suggest a small percentage of people may be uniquely sensitive to creatine's effects, warranting caution.

Mitigating Potential Anxiety from Creatine

If you believe creatine is contributing to your anxiety, or if you want to minimize the risk of it happening, consider the following strategies:

Isolate the Supplement: If you are taking a pre-workout, try switching to a pure creatine monohydrate product to see if the anxiety persists. This will help determine if the stimulants or other ingredients are the real cause. You can find high-quality, pure creatine from reputable brands like Optimum Nutrition or MuscleTech.
Adjust the Dosage: If you are in a loading phase, consider stopping or lowering the dose to the standard 3-5 gram daily maintenance dose. Many users find a loading phase is not necessary to saturate muscle creatine stores over time.
Prioritize Hydration: Ensure you are drinking plenty of water throughout the day, especially when supplementing with creatine. Staying well-hydrated helps prevent many of the potential side effects like headaches and cramps.
Monitor Your Body: Keep a log of your dosage, timing, and any mood changes you notice. This can help you identify a specific pattern or trigger related to your supplementation. If you suspect a direct link, consider temporarily discontinuing use and seeing if your symptoms subside.
Consult a Healthcare Professional: This is especially important for those with pre-existing anxiety disorders, bipolar disorder, or other health concerns. A doctor can provide personalized advice and ensure the supplement is safe for your specific health profile.

Creatine's Complex Role in Mental Health

Beyond the potential for anxiety, creatine's relationship with mental health is an emerging field of research. While some studies explore its neuroprotective effects and potential benefits for depression, the data regarding anxiety specifically is less robust. The supplement's role in brain energy metabolism, particularly during times of stress or sleep deprivation, is an interesting area of study, but its effects on mood remain inconsistent and subject to individual biochemistry. It is important not to view creatine as a cure-all for mental health issues but rather as a supplement with complex interactions within the body.

Conclusion

Ultimately, the question of whether creatine can make you feel anxious has a complex answer. The majority of clinical research indicates that pure creatine monohydrate, taken at recommended doses, is not a cause of anxiety in healthy individuals. However, sensitive individuals, those with pre-existing conditions like bipolar disorder, or those consuming it with stimulants from pre-workout supplements may experience unwanted side effects, including anxious feelings. Paying attention to your body, managing your dosage, and consulting a healthcare provider are the best steps to ensure a positive experience with creatine supplementation. For most, the benefits for physical performance far outweigh the potential for side effects, provided they are managed responsibly.

Frequently Asked Questions

Yes, many pre-workout formulas contain stimulants like caffeine, which are the primary cause of jitters and anxiety. While creatine itself is not a stimulant, the combination in a pre-workout can lead to anxious feelings.

To determine the cause, try taking creatine monohydrate by itself, without any stimulants or pre-workout mixes. If your anxiety subsides, the issue was likely the caffeine or other ingredients. If it persists, you may be sensitive to creatine itself.

For most people with anxiety, creatine is considered safe when taken at recommended dosages (typically 3-5 grams daily). However, those with severe anxiety or other conditions should consult a healthcare provider before use. Small, non-placebo-controlled studies have shown a potential link to anxiety in some susceptible individuals.

If you suspect creatine is causing anxiety, you can try reducing your dosage or temporarily stopping it. Track your symptoms to see if they improve. Consulting a healthcare provider is recommended for personalized advice.

Studies have noted that individuals with bipolar disorder should use creatine with caution, as there may be an increased risk of manic or hypomanic episodes. A doctor's supervision is crucial for this population.

While not directly an anxiety trigger, very high doses, like those during a loading phase (e.g., 20g per day), can cause significant gastrointestinal distress. This physical discomfort can sometimes contribute to or be perceived as feelings of anxiety.

Some research is exploring creatine's potential role in brain energy metabolism, which may offer cognitive benefits and support mood regulation, particularly in cases of depression or sleep deprivation. However, this area of study is still in its early stages.