Creatine is widely recognized as one of the most effective ergogenic aids (a substance that enhances energy production) for improving performance and aiding in muscle recovery and growth. It’s important to remember that creatine’s primary role is to supply energy to tissues with higher energy demands, like the muscles and brain.
Creatine also plays a crucial role in quickly replenishing adenosine triphosphate (ATP), the body’s primary energy source for cells. When muscles need energy fast, phosphocreatine helps regenerate ATP in the body, allowing for sustained energy.
In addition to the benefits athletes gain from muscle growth and recovery, emerging research suggests that creatine can improve cognitive performance, particularly in individuals under stress or sleep deprivation. Research has also shown benefits in improving outcomes with traumatic brain injuries (TBIs), concussions, and mood.
Emerging research supports that it can offer even more specific health benefits, particularly for women. Below, we will explore how creatine can assist females using Selective Serotonin Reuptake Inhibitors (SSRIs), female athletes struggling with sleep, and individuals recovering from concussions.
Creatine to Support SSRI Use in Females
A 2019 study found that around 35% of elite athletes report mental health concerns. Of the college athlete population, about 33% experience symptoms of depression or anxiety. Yet, athletes tend not to seek support for mental health problems for reasons such as stigma, lack of understanding about mental healt, and its potential influence on performance.
In an episode of the Sports Pharmacy Network Podcast, Vice President Jessica Beal-Stahl, PharmD, and board member Kaleigh Steelman, PharmD, discuss creatine use and studies that support supplementation in aiding depression and anxiety.
For starters, SSRIs is the drug class commonly prescribed for treating depression, anxiety, and other mood disorders, but they don’t work equally for everyone. There have even been discussions suggesting that women may experience slower or less effective responses to SSRIs compared to men.
“Abnormal cerebral metabolism (is) associated with depression (and) is more common in females than in males. And females are also known to have a greater energy-producing capacity and lower reactive oxygen species production, which could play a role in the sex-dependent creatine effects,” shared Steelman when discussing a study from the American Journal of Psychiatry.
The study looked into the possible benefit of adding oral creatine to SSRIs to achieve a faster onset of depression relief. Participants were assigned to an SSRI, escitalopram (brand name – Lexapro) plus creatine, or escitalopram plus placebo. The dose of creatine used by participants was three grams a day for the first week and then five grams a day for weeks two through eight.
“The results were that, compared to placebo augmentation, those who received creatine showed greater improvement of depressive symptoms as early as week two, which is huge, because these medications can take about eight weeks sometimes to see full effect,” said Steelman.
This is due to creatine’s function to support brain energy metabolism, which may improve SSRI effectiveness. Specifically, creatine’s ability to increase phosphocreatine levels in the brain can help fuel the energy-demanding processes involved in mood regulation and cognitive function.
Moreover, a study conducted in 2012 by three South Korean universities and the University of Utah reported that women with major depressive disorder (MDD) who supplemented their daily antidepressant with five grams of creatine responded twice as fast compared to the rate of women who took the antidepressant alone.
Creatine for Sleep Support in Female Athletes
Sleep is crucial for athletic recovery, but female athletes often face unique challenges in comparison to their male counterparts. Hormonal fluctuations, stress, and training demands can disrupt sleep patterns, leading to poor recovery and decreased performance.
Creatine’s role in supporting energy production can help mitigate the adverse effects of sleep deprivation. By maintaining optimal ATP levels, creatine can reduce the cognitive and physical toll of insufficient sleep.
Furthermore, creatine’s neuroprotective properties may support more restful sleep by enhancing brain energy metabolism and reducing oxidative stress, making it a valuable supplement for female athletes looking to optimize their sleep and recovery cycles.
In a recent study, women who took creatine slept longer on training days compared to those who didn’t. The study involved 21 women who took creatine or a placebo for six weeks while doing resistance training twice a week. The women taking creatine didn’t show big changes in their overall sleep quality or strength, but they did get more sleep on workout days. This suggests creatine could help with sleep, though more research is needed.
Creatine for High-Risk and Post-Concussion Recovery
Concussions and traumatic brain injuries (TBI) are serious problems, particularly in contact sports. Women, in particular, are more vulnerable to concussions, and recovery times can be longer compared to men.
Creatine supplementation offers promise in this area due to its neuroprotective characteristics.
As mentioned, creatine helps supply energy to brain cells, which can be utilized for recovery from injuries like concussions – when the brain’s demand for energy is significantly heightened.
One study indicates that creatine supplementation may help reduce the cognitive and behavioral symptoms following a mild concussion by restoring energy balance in the brain. In post-concussion scenarios, creatine’s role in ATP production and its antioxidant properties may help reduce inflammation, limit cell damage, and support faster recovery.
Additionally, creatine supplementation has shown potential for preventing or minimizing the effects of concussions in high-risk sports. Athletes who engage in sports with a high likelihood of head injuries (cheerleading, soccer, rugby, hockey, etc.) may benefit from regular creatine use to maintain brain energy stores and protect against injury.
The Expanding Benefits of Creatine
While creatine has long been associated with enhancing athletic performance and muscle recovery, its potential to support cognitive function, mental health, and neurological recovery opens up new avenues for its use. Whether it’s assisting women on SSRIs, helping optimize sleep, or supporting recovery from concussions, creatine is an adaptable solution that exceeds traditional uses.
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Sports Pharmacy Network Podcast
Check out the Sports Pharmacy Network Podcast episode on Creatine and SSRIs featuring Sports Pharmacy Network Vice President Jessica Beal-Stahl, PharmD, and board member Kaleigh Steelman, PharmD, both former college volleyball players and sports pharmacists.
Written by Jessie Tobin, MA, BA
After receiving her master’s in professional communication, Jessie began her professional career at a healthcare technology startup, where she managed all content writing, paid media, email marketing and partner relationships. She is deeply passionate about using storytelling to build strong emotional connections between brands and their audiences, a skill she has refined through her YouTube channel, which has over 17 million views. Aside from copywriting, she shares her writing and marketing expertise teaching as an Assistant professor at The University of Tampa.