This week’s summary of interesting health research for better and healthier living.

In a study of 100 adults with depression, researchers tracked symptoms using a standard tool called the PHQ-9. This is a 9-question survey where each question asks about a common symptom (like low mood or poor sleep) and is scored from 0 (not an issue) to 3 (a constant issue). The highest, or most severe, possible score is 27 (9 questions x 3 points each).

While all participants received cognitive behavioral therapy (CBT), the group that also took 5 grams of creatine daily experienced a significantly greater improvement. The extra benefit was large enough to be considered clinically meaningful, reflecting a real and noticeable change in their well-being. 

Creatine's benefit appears to stem from its role as a brain fuel booster. Your brain is an energy-intensive organ, and creatine helps rapidly recycle its primary power source, ATP. Since depression is often linked to sluggish brain energy, this provides a direct mechanism of action. The study's high-quality design is particularly significant because it confirmed creatine's effectiveness independent of any antidepressant medication.

Think of creatine as a way to help your brain get more out of therapy. Rather than acting as a direct antidepressant, creatine works by providing the raw energy your brain needs to build the new, healthier neural pathways that therapy encourages. The study used creatine monohydrate, the cheapest and most-studied form, with benefits seen after 8 weeks of consistent use. It’s a foundational strategy to ensure your brain's "hardware" is well-fueled to run the new "software" developed in therapy.

Source: European Neuropsychopharmacology