Is There a Link Between Creatine and Anxiety?

If you take creatine to get gains at the gym, do you also get anxiety? If you're taking or considering the supplement, you may have heard that creatine can cause anxiety or mood swings — or even help with them.

But research is mixed when it comes to the mental side effects or benefits of creatine monohydrate. Creatine has not been proven to directly cause anxiety, but more research is needed to fully understand its effects on anxiety.

Here's what we know so far.

Can Creatine Cause Anxiety?

But beyond its potential power boost, “there's some indication that creatine could increase anxiety,” says Lynn Bufka, PhD, associate executive director of Practice Research and Policy at the American Psychological Association.

But, Dr. Bufka says, “In terms of its impact on mental health and brain function, there's not a lot of research out there, and the available research is pretty basic.” To date, research largely focuses on the supplement’s role in performance enhancement, not its role in anxiety.

Does Creatine Help Anxiety?

“There are a few studies that suggest creatine supplementation can improve mental performance in people who have sleep-deprivation, which is often the case in those with anxiety,” says registered dietitian Lona Sandon, PhD, RDN, an associate professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.

It may also be that creatine levels in the brain are lower among people with anxiety disorders, she hypothesizes, “due to dysfunction of the ability to metabolize creatine.”

But supplements wouldn't necessarily solve that problem, Dr. Sandon says. And, like Bufka, she cautions that when assessing creatine's effect on anxiety, “the limited research leaves us with limited answers.”

Creatine and Mood

Creatine Dosing and Side Effects

• Diarrhea or loose stools
• Nausea
• Vomiting
• Dizziness
• Excessive sweating, or hyperhidrosis
• Weight gain due to water retention

The Takeaway

• Experts suggest that creatine might have some links to anxiety, but caution that research is limited.
• Several reviews have found that creatine might be a useful supportive supplement during depression treatment, which shares a close relationship with anxiety.
• Some studies and healthcare providers have warned of a possible link between creatine and mania in bipolar disorder.
• However, most health authorities deem creatine to be generally safe at the recommended doses. Speak to a healthcare provider before starting creatine.