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So much more to gain from Creatine
The amino acid Creatine, is most commonly known for getting that muscle pump on at the gym, but did you know it does so much more than providing “gym gains” and actually possesses some great antidepressant properties? With antidepressant prescription rates doubling over the past 10 years in Australia, more than ever natural alternatives to support depression are needed (Rizmal, 2022)!
Designer Physique’s Energy Boost contains pure Creatine Monohydrate and is a great addition for anyone wanting to improve their mood, reduce depressive symptoms and support their mental health.
Creatine does what?
With studies showing a direct relation between the onset of anxiety and depression with reduced Creatine levels in the brain, it makes sense how increasing your creatine levels could help reduce anxiety and depression. But how does it do this? When taken long-term, creatine has shown to improve emotional regulation and influences the production and usage of energy in the brain. Research has shown its ability to alter creatine transporter function and creatine kinase activity, which are the mechanisms responsible for making ATP (our main energy source) in the brain. (Allen, 2012). ATP is used in the brain to pump sodium and potassium across the cellular membrane to support neurotransmitter (signalling molecules) cycling and cell signalling in the brain which controls emotions and moods (Du et al., 2008).
How much and how often?
The recommended daily intake of Creatine is 0.3g of creatine/kg of body weight for 5 days straight divided into 3 or 4 doses followed by a maintenance dose of 0.03g/kg of bodyweight daily (Australian Institute of Sport, 2021). For example, if you weigh 70kg, you should take a 7g dose 3 times a day for 5 days. After this, your dosage would change to 2.1g daily. Research shows that changes in mood and depression symptoms were experienced after 2-4 weeks of creatine supplementation (Rimmer, 2021).
Can I swap out my anti-depressant medication for creatine?
Serious side effects can happen when trying to adjust antidepressants, so it is so important to consult your prescribing doctor on whether or not adding creatine into your daily intake is a safe and appropriate supplement for you. Once again, it is never suggested to cut out a medication cold turkey in substitution for a natural supplement. However, assuming you have the go ahead from your health professional or for someone not on medication, the addition of creatine to your daily intake is a great way to support your mental health!
Lets get lifting!
For more information on whether or not you think our Energy Boost is a suitable supplement for you, contact us today and our in house nutritionist will be happy to answer your questions. Every day is a gift, so why not lift your mood with our energy boost today. A happier day is only a scoop of creatine away!
References
Allen P. J. (2012). Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value?. Neuroscience and biobehavioral reviews, 36(5), 1442–1462. https://doi.org/10.1016/j.neubiorev.2012.03.005
Australian Institute of Sport, (2021). AIS SPORTS SUPPLEMENT FRAMEWORK CREATINE MONOHYDRATE. Accessed on 08/09/22, <https://www.ais.gov.au/__data/assets/pdf_file/0007/1000501/Sport-supplement-fact-sheets-Creatine-v4.pdf>
Du, F. Zhu, X. Zhang, Y. Chen, W. (2008). Tightly coupled brain activity and cerebral ATP metabolic rate, PNAS, Vol. 105, No. 17, https://doi.org/10.1073/pnas.0710766105
Rimmer, P. (2021). How Long Does It Take For Creatine To Kick In? PerformanceLab. Accessed on 08/09/22, <https://www.performancelab.com/blogs/nutrition/how-long-does-it-take-for-creatine-to-kick-in>
Rizmal, Z. (2022). Australians are taking antidepressants in record numbers and for longer than ever, but coming off them can be ‘frightening’, ABC News, accessed on 08/09/22, <https://www.abc.net.au/news/2022-02-22/australians-coming-off-antidepressants/100847462>
