Does taking creatine affect your mood? An in-depth look at its mental impacts

October 13, 2025 •

5 min read

A 2020 observational study involving over 22,000 U.S. adults found that those with higher dietary creatine intake had a lower risk of depression. But does taking creatine affect your mood in other ways, such as causing anxiety or irritability? For most healthy individuals taking recommended doses, extensive research indicates that creatine does not cause mood disturbances; in fact, some studies suggest it may offer mood-boosting and neuroprotective benefits.

Quick Summary

Creatine, commonly used for athletic performance, is generally not linked to negative mood effects in healthy people. Research suggests it may even aid depressive symptoms, especially as an adjunct therapy, by improving brain energy and neuroprotection. However, individuals with bipolar disorder should exercise caution due to a potential risk of manic or hypomanic switches.

Key Points

Generally safe for mood: For most healthy people using standard dosages, creatine does not cause negative mood changes like anxiety, depression, or mood swings.
Potential antidepressant effects: Research indicates that creatine may act as an adjunct therapy for depression, enhancing the effects of antidepressants, particularly in women and young adults.
Risk for bipolar disorder: Individuals with bipolar disorder should avoid or use creatine with extreme caution, as some studies report a risk of triggering manic or hypomanic episodes.
Supports brain energy and neuroprotection: Creatine improves brain energy metabolism (ATP regeneration) and offers neuroprotective benefits, which are key mechanisms for its positive effects on cognition and mood.
Can improve cognition under stress: Creatine has been shown to improve cognitive function, memory, and attention during periods of mental stress, such as sleep deprivation.
Effects are variable: The impact of creatine on mood can depend on individual factors like baseline creatine levels, diet, and dosage.

Understanding Creatine's Role in Brain Health

Creatine is a naturally occurring compound primarily known for its role in cellular energy production. While most of it is stored in skeletal muscle, a small but vital amount is also present in the brain. Neurons are highly energy-demanding cells, and the brain's creatine-phosphocreatine system helps provide rapid, high-energy phosphate groups to regenerate adenosine triphosphate (ATP), the primary energy currency of the cell.

How Creatine Influences Neurotransmitters

Creatine's effect on brain bioenergetics can indirectly influence the function of various neurotransmitter systems crucial for mood regulation. Research has shown that creatine supplementation may help modulate several key brain chemicals:

Dopamine: Creatine can influence dopamine levels, a neurotransmitter associated with reward, motivation, and mood. Animal studies have shown that creatine can activate dopaminergic pathways, which may contribute to an antidepressant-like effect.
Serotonin: The neurotransmitter serotonin is a major target for antidepressant medications. Creatine has been shown in some studies to interact with the serotonergic system, potentially boosting the effects of SSRIs, particularly in female and adolescent populations.
Glutamate: Excess glutamate, the brain's main excitatory neurotransmitter, can lead to excitotoxicity and neuronal damage. Creatine has neuroprotective properties that help mitigate this damage by reducing excessive glutamate activity and protecting against oxidative stress.

Research Findings: The Connection Between Creatine and Mood

Despite anecdotal claims, the scientific evidence does not support the idea that creatine negatively impacts the mood of most healthy individuals. Instead, research paints a more nuanced picture, highlighting both potential benefits and specific risks.

Safety in Healthy Individuals

For the general population without diagnosed mental health conditions, clinical evidence consistently shows that creatine is safe and does not cause adverse mood disturbances. Multiple studies have found:

No link to mood swings: Extensive clinical trials and reviews have found no evidence linking creatine to mood swings, anxiety, or depression in healthy people taking recommended dosages.
No aggression or irritability: While some anecdotal reports and older, small studies mentioned aggression or irritability, these findings are not supported by larger clinical research. The International Society of Sports Nutrition supports the safety of creatine use.

Potential Benefits for Mood and Cognition

Creatine's ability to support brain energy metabolism is a key reason it is being explored for mental health benefits, particularly under metabolic stress. Key findings include:

Adjunct depression treatment: Numerous studies suggest creatine can be a promising adjunctive treatment for depression, improving symptoms when combined with standard therapies like SSRIs or cognitive behavioral therapy (CBT). This effect has been particularly noted in women and younger adults.
Enhanced cognitive function: Creatine supplementation can improve cognitive performance, particularly in contexts of high energy demand like sleep deprivation or hypoxia. Improved memory, attention, and processing speed under stress may indirectly help stabilize mood.
Reduced mental fatigue: Creatine has been shown to reduce mental fatigue in mentally stressful contexts. This can contribute to a more stable mood and clearer thinking.

Risks for Specific Populations, Including Bipolar Disorder

While generally safe, there are specific contexts where creatine should be approached with caution:

Bipolar disorder: Several studies have reported a risk of manic or hypomanic switches in individuals with bipolar disorder who take creatine. It is crucial for those with this condition to consult a healthcare provider before considering supplementation.
Renal issues: As creatine is processed by the kidneys, individuals with pre-existing kidney dysfunction should be cautious and monitored by a doctor.

Factors Influencing Creatine's Effects on Mood

The effects of creatine on an individual's mood are not universal and can be influenced by several factors, including baseline creatine levels, diet, and dosage.

Individual Variability

Vegetarians and vegans: People with low or no dietary creatine intake, such as vegetarians and vegans, often have lower baseline creatine levels and may see more significant cognitive and mood-related benefits from supplementation.
Sex and Age: Some studies suggest that the effects of creatine can differ based on sex, with some findings indicating a more pronounced antidepressant effect in females. Older adults may also experience selective benefits during stressful cognitive tasks.
Confounding Factors: It's often difficult to isolate creatine's effects from other lifestyle factors, such as exercise and diet, which also independently influence mood and cognitive function.

Creatine and Mood: What the Science Says

This table summarizes the scientific evidence regarding creatine's effects on mood.


Aspect of Mood	Effect in Healthy Individuals	Effect in Individuals with Mood Disorders	Scientific Consensus	Source(s)
Anxiety	No increase in anxiety at recommended doses.	Modest improvement in some studies, often as a secondary outcome alongside depression treatment.	No evidence for causing anxiety; potential for minor improvement, but more research is needed.	,,,,
Depression	Not linked to causing depression.	Promising as an adjunct therapy, potentially accelerating and enhancing the effects of antidepressants, especially in some women and adolescents.	Generally positive, though evidence is strongest when used with standard treatments.	,,
Irritability & Aggression	No evidence of causing irritability or aggression in healthy individuals at recommended doses.	Anecdotal reports exist, but not supported by robust clinical trials.	No evidence for causing irritability/aggression.	,,
Mood Swings	No research links creatine to causing mood swings in healthy people.	Risk of manic/hypomanic switches for individuals with bipolar disorder.	Safe for healthy people, but risky for bipolar disorder.	,

Conclusion

While a definitive answer to does taking creatine affect your mood? is nuanced, the scientific consensus is reassuring for most people. In healthy individuals taking recommended dosages, creatine does not appear to negatively impact mood or cause issues like anxiety and irritability. Furthermore, emerging research highlights its potential therapeutic benefits for mood and cognitive function, particularly when brain energy metabolism is compromised. It has shown promise as an adjunct therapy for depression, improving outcomes in certain populations. However, creatine is not a cure-all, and those with pre-existing conditions, especially bipolar disorder, must consult a healthcare provider due to the risk of manic episodes. As with any supplement, individual response can vary. The key takeaway is that for most, creatine is a safe and well-tolerated supplement with potential benefits for mental well-being, especially under stress. For more information, refer to the International Society of Sports Nutrition position stand on creatine supplementation.

Frequently Asked Questions

No, reputable clinical studies have consistently shown that creatine does not cause irritability, aggression, or other negative mood changes in healthy individuals when taken at recommended dosages. While anecdotal reports exist, they are not supported by the bulk of scientific evidence.

Yes, indirectly. By supporting the brain's energy metabolism, creatine can influence neurotransmitter systems, including serotonin and dopamine pathways. This can lead to beneficial mood-regulating effects, particularly in those with mood disorders.

There is no strong evidence linking creatine to causing anxiety in healthy people. While some anecdotal reports exist, they are unconfirmed. Creatine is generally considered safe for mental health at recommended doses.

For individuals with depression, particularly those not fully responding to other treatments, creatine has shown promise as an adjunct therapy. Some studies indicate that it can enhance the effects of antidepressants and improve depressive symptoms, especially in women and younger adults.

Some studies suggest that the mood-related effects of creatine might be more pronounced in females. Research has noted sex-dependent effects, for example, observing a stronger antidepressant response in women.

Creatine can pose a risk for individuals with bipolar disorder. Some studies have reported a potential for creatine to trigger manic or hypomanic episodes in this population. It is crucial to consult a healthcare provider before use if you have bipolar disorder.

Yes, research suggests creatine can improve cognitive function, memory, and attention, particularly under conditions of mental stress like sleep deprivation. By boosting brain energy, it can help with clearer thinking and executive function.

If you suspect creatine is affecting your mood, it's best to consult a doctor. They can help determine if there is a direct correlation. For most healthy individuals, stopping creatine is safe, but abrupt changes can sometimes cause minor mood shifts.