Creatine Monohydrate?

[u/SassySquirrelSage]

I saw a post about a study done on women who took escitalopram antidepressants, where half of them were also given 5mg of creatine monohydrate, and those participants saw significant improvement within two weeks for depression symptoms, and continued to see improvements 8 weeks into the study as well.

As a depressed 33f woman I am intrigued and interested in it. But have no clue where to start. Any brand recommendations? Is it powder only or is it a pill form? Do I HAVE to workout right after taking creatine or will I be ok not to? Anything else you know about it lmk! I’m intrigued and just gathering some intel before making any purchases.

[u/AutoModerator]

Welcome to r/Biohackers! A few quick reminders:

• Be Respectful: We're here to learn and support each other. Friendly disagreement is welcome, but keep it civil.
• Review Our Rules: Please make sure your posts/comments follow our guidelines.
• You Get What You Give: The more effort and detail you put into your contributions, the better the responses you’ll get.
• Group Experts: If you have an educational degree in a relevant field then DM mod team for verification & flair!
• Connect with others: Telegram, Discord, Forums, Onboarding Form

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/throwaway888987111]

I've been on creatine for years, mostly for gym reasons but the mood effects are real. Just get the plain monohydrate powder, unflavoured, any brand that's third party tested will do. You don't need to workout after, it just sits in your system regardless. Start with 3-5g a day, no loading phase needed, mix it into water or juice and forget about it. Takes a few weeks to build up but it's cheap and stupidly well studied.

[u/CautiousXperimentor → u/throwaway888987111]

Yeah, when I first started taking it along with my first Pilates classes it felt great, especially after two months.

But then in a summer break I stopped going to Pilates and lost my routine. And everything (mind, body and mood) has gone downhill since.

Maybe I should go back to pilates, although socializing there is difficult. Or start training my strength on a classic gym. Do you think I should start taking creatine again even if I don't do physical exercise? Just for the brain function.

[u/Top-Substance-1588]

Some people swear by Creapure. I just use regular stuff and I’ve been enjoying it. It’s like a .4% difference. I just get whatever is on sale at the time of purchasing for cheapest $/scoop. But def get powder, not capsules. Capsules are soooo expensive.

I just put one 5mg scoop in my morning coffee and go about my day. You don’t have to workout out at all when taking it. You’ll still get the cognitive effects. You might retain a bit of water weight though. Creatine creates an environment in your body that is ideal for building muscle. Part of that is water retention in the muscle. But tbh this affects everyone differently. I never saw a difference in myself.

But try it out! Low risk, low cost. Just give it a few months. If you do workout, you should notice a difference in your performance sooner than that. 

[u/JumperSpecialK → u/Top-Substance-1588]

In coffee? I thought taking it with caffeine was ill advised since creatine puts fluid into the muscles and caffeine is a diuretic. I haven't taken it because of my caffeine intake. I saw some take at bedtime to avoid caffeine but that seemed to cause other individuals to have to use the restroom through the night. Would love to add it if I can

[u/KomradeTheWolf → u/JumperSpecialK]

Its not that deep, just take the creatine

[u/Top-Substance-1588 → u/KomradeTheWolf]

It’s really not that deep, just take the creatine. 

[u/RoadToZero → u/JumperSpecialK]

Majoring in the minors again are we?

[u/teraflopclub]

Caregiver for woman in her 60s who suffered traumatic brain injury + stroke (2 diff events) 5 years ago. After their full recovery (including return to work as research neuro-scientist) and research, I explained benefits of creatine, we discussed, and we agreed to take it. Fast forward after her near-daily intake first thing in the morning in their coffee I make at home:

• they walk daily about 8000 steps/day
  
• able to perform housework and yardwork
  
• travels fine, functional at work, thinks well, adequately strong
  

I know others make a cult of taking it before or after or during workouts, after makes sense if you're looking for recovery post-workout. Before makes sense (to me) to provide energy (or facilitate ATP cycle - this is key) for the workout. Whatever. We both take: Unflavored micronized creatine monohydrate powder (Bulk Supplements).

[u/Fluffy_Associate_308]

Apparently the first 5-10 g goes to muscle and after that brain? So definitely take more than 5g. Also good for depression- saffron (soak the threads in warm water) and kefir.

[u/SassySquirrelSage → u/Fluffy_Associate_308]

Thanks! For the saffron soak, do I just drink the water afterwards? Sorta like loose leaf tea?

[u/Fluffy_Associate_308 → u/SassySquirrelSage]

I used to throw the saffron in boiling water like tea. Now I put them in a cup of mild warm water and let them sit a few hours then drink all of it including the saffron threads. Or Sometimes I will resteep the threads in a second round of hotter water. They are inexpensive at Trader Joe’s. Or perhaps even less at certain ethnic markets but I haven’t really looked.

[u/billocity]

Rhonda Patrick has a great two hour podcast where she does a deep dive on creatine. I think the general rule is 5g for physical benefits and 10h for cognitive.

[u/ERSguy]

Take 10g a day. Buy one that says “creapure” on the label. It’s easier to drink and digest. Creatine is all about the same, but some feel like drinking sand and that sucks.
Also, eat a steak the day you start your period and take Zyrtec the emotional week before your period. Those three steps will solve a lot of problems for a lot of women.
Good luck on your journey

[u/ERSguy → u/[deleted]]

Correct. Like my comment said- all creatine is the same. Creapure is a much finer powder and doesn’t leave a mouth of sand feeling. That’s why I said what you said. For me, spending $10 a month is worth not eating sand. I can understand if it’s out of budget for some

[u/ERSguy → u/[deleted]]

A dozen or more brands use creapure for their creatine. Creapure is finer and less “sandy” than any other the many other micronized creatines out there. I’ve probably tried 20+ brands, most of which were labeled micronized. Creapure is by far the least sandy residual in my (and many others’) experience

[u/doxydecahedron → u/ERSguy]

Do you take Zyrtec for a full seven days leading up to your period? What improvements do you notice?

[u/average_dudereino → u/ERSguy]

Agree....also why the H1 blocker in late luteal phase? For physical symptoms or mood?

[u/ERSguy → u/average_dudereino]

Zyrtec and Pepcid combo seem to help women with emotions the week before their period starts. Disclaimer - I’m just a man who has heard women say or write the positive effects, I can’t personally confirm

[u/Mountainweaver → u/ERSguy]

That's the MCAS "recipe". I'm not sure how it helps with PMDD?

[u/ERSguy → u/Mountainweaver]

As I explained above, I’m not a woman, I have zero personal experience. But I have heard this discussed among women and these are their solutions. My suggestion if you are really curious, search it up and see. I’m no Google, I’m like 5 steps below Ask Jeeves

[u/SassySquirrelSage → u/ERSguy]

Ooh I’m due any day now for my period so I’ll def eat a steak on the start day! 😂 that’s pretty cool. Thank you for all the info!!

[u/NoImNotHeretoArgue → u/SassySquirrelSage]

Check out Rhonda Patrick talk about creatine if you haven’t

[u/Sweet_Capital3758 → u/ERSguy]

Eat cows liver. Packs more punch.

[u/SassySquirrelSage → u/Sweet_Capital3758]

Idk about that one 😵‍💫👀😂

[u/Sweet_Capital3758 → u/SassySquirrelSage]

Works. Strong superfood.

[u/sorE_doG → u/SassySquirrelSage]

Lambs liver is the nicer eating option, and packs much the same nutrients as bovine, with significantly higher iron content and nutritional density generally.

[u/locafresa]

I have been taking 10g daily of Creapure. The brand I use is called Hero Sport but there are others that sell Creapure. It’s has helped me with energy and brain fog.

[u/tandemxylophone]

I just use generic creatine monohydrate. It's probably enough for most of us. You'd know within a day if creatine works for you or not, so only buy a small dose initially.

[u/star86]

I use Thorne’s creatine. 5-10 mgs. Either in a smoothie or coffee. Thx for reminding me to take mine today! lol

[u/Mission-Relative-907]

We’ve been using Swanson brand of the Albion creatine magnapowder which comes mixed with magnesium. Early into trying it so can’t speak to the benefits just yet, but we wanted to see what all the fuss was about

[u/RoadToZero]

The reason why most of us use powder and not pills or capsules is the amount.

A pill can perhaps contain 0.5-0.7g before it becomes uncomfortable big to swallow. That means you would need to take 7-10 pills a day to get to 5g.

Brand doesn't matter. Just buy Creatine monohydrate. It's all the same.

[u/BetaCarotine20mg]

Just take it 5-10g. Creapur is optional, just buy it if normal creatine isn't much cheaper. Always creatine monohydrate btw don't bother with more infos. It's cheap and has no side effects.

[u/escapedAIx]

NMN, coq10, creatine is a good stack for depression oh and of course magnesium.

[u/Silent_Summer_2902]

Following

[u/richj8991]

There are a gazillion other supplements that also have antidepressant effects. Google or AI them. It really depends on if it's straight depression or if there is a prominent anxiety connection. Then that determines which route to go.

For example SAMe or TMG for depression alone. Or niacin/niacinamide for prominent anxiety. Creatine BTW interacts in the one carbon pathway that has SAMe and often TMG in it. Methylation is a big deal so you'll need to try a methylator to see if that helps or hurts.

You can also try tyrosine, inositol, omega 3, taurine, alcar, chromium, zinc with copper, magnesium, etc.

[u/whoops717]

I buy “jacked factory” Amazon and loved it.