CLAIM: An Instagram post cites a 2012 study claiming women on creatine plus antidepressants saw depression symptoms drop 45% in 2 weeks, 65% in 4 weeks, and 80% in 8 weeks, with 52% reaching remission. It also claims women store 70-80% less creatine than men, depleted further by menstruation, pregnancy, and menopause.

FACT: Creatine, long known as a muscle-building supplement, appears to play a wider role in women’s health across life stages, with research linking it to improved strength, bone density, mood, and brain energy function during menstruation, pregnancy, and menopause. Some studies suggest it may ease depression symptoms as an add-on therapy. However, experts caution that evidence remains preliminary, self-supplementation for depression is not advised, and medical consultation is essential before use. 

A popular Instagram account, julianyouhana, which has more than 160,000 followers, claimed in a post that women who took creatine could reduce their symptoms of depression by 45% in just two weeks. 

The post cited a 2012 study in which researchers ran a randomised, double-blind, placebo-controlled trial on women with major depression. Every woman was already on an antidepressant, and half of them additionally took 5 grams of creatine a day.

“By week 2, the creatine group’s depression symptoms had dropped by 45%, nearly double the placebo group,” the post noted. It also observed that symptoms dropped 65% by week 4, and 80% by week 8. In just 8 weeks, 52% of the creatine group reached remission, meaning their depression had essentially lifted.

The post argued that creatine was never just a “muscle” or “workout” supplement. “Creatine fuels the energy system inside cells, including brain cells, and emerging research links depression to impaired brain energy metabolism. Fuelling the brain’s energy system, the reasoning goes, might help it recover,” the post said. 

The post also pointed out that women naturally carry 70-80% less creatine than men, and that their cycle, pregnancy, and menopause can drain it further. Since most women don’t get enough from food alone, supplementing becomes necessary.

The post has garnered massive reach, with over 7,000 likes and more than 250 reposts. 

Studies prove the claims

A study published in Nutrients in 2021 looked at how creatine affects women differently across their lives, from their twenties to after menopause. The study said women naturally have far lower creatine levels in their bodies than men, and this gap widens further during periods, pregnancy, and menopause due to hormonal shifts.

The study noted that “creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance.” It also found that creatine may support mood and cognitive function, potentially by helping the brain maintain stable energy levels. According to the study, creatine “may be even more effective for females by supporting a pro-energetic environment in the brain.” 

The study suggested, “a routine daily dose (5 g) for 4 weeks can be effective for females.” For faster results, especially for brain-related benefits, it recommended a short loading phase of much higher doses before dropping to a smaller daily amount. 

“When combined with resistance training, creatine further augments body composition and bone mineral density, particularly in post-menopausal females,” the study stated.

Another study published in the Journal of the International Society of Sports Nutrition in 2025 examined the effects of creatine on women’s health across different life stages, from the reproductive years and pregnancy to the menopause transition. It noted that women have different physiological needs than men due to hormonal changes associated with the menstrual cycle, pregnancy and menopause, which may influence how creatine is used and its effects in the body. 

“Creatine supplementation has shown positive effects on muscle strength, exercise performance, and body composition, particularly when combined with resistance training,” the study pointed out, adding it “may improve mood and cognitive function, potentially alleviating symptoms of depression” at different stages of a woman’s life.

The study concluded that creatine supplementation “presents a promising strategy for enhancing various aspects of women’s health across the lifespan.” It added that women taking creatine generally see more benefits than risks, and called for more research on its effects during pregnancy and perimenopause specifically.

Don’t self-treat 

Experts do caution women.

Dr Sharadhi C, consultant psychiatrist at Aster CMI Hospital, Bangalore, said the study’s results “should not be interpreted as proof that creatine alone produces such dramatic benefits.” She said depression is a complex condition and response to treatment varies widely between individuals.

A single study involving 52 participants, she said, is not sufficient to make broad clinical recommendations for all women with depression. “Findings from one relatively small study need to be confirmed through larger, well-designed trials involving women of different ages, ethnicities, health conditions, and stages of life,” she added. 

The theory linking depression to impaired brain energy metabolism, she said, remains only one piece of a much larger puzzle. It is not accurate, she noted, to suggest that low brain creatine or reduced energy metabolism is the primary cause of depression in most people.

Dr Sharadhi was direct about self-supplementation. “Women should not begin creatine supplementation specifically for depression based solely on this study or social media claims,” she said. Self-treating depression, she warned, can delay proper diagnosis and evidence-based care, and anyone experiencing symptoms should consult a psychiatrist or physician for a comprehensive evaluation.

Also read: How a new depression therapy shifts focus from pain to pleasure