Creatine = Energy, Magnesium = Control

Most people think of creatine as a gym supplement--something you take to lift heavier, sprint faster, or build bigger muscles. BUT, creatine is also a brain supplement. You see, creatine plays a key role in how our cells make and store energy--not just in the muscles, but in the brain too. That's why some people feel GREAT on creatine, claiming that they have more focus, more motivation, and less brain fog. That being said, the boost in cognitive function can have negative effects on some people as well. Some of these side effects include insomnia(most common), anxiety, restlessness, and mood swings. As someone who is prone to anxiety and poor sleep, I did [probably too much] research before starting myself on it. I decided that the benefits outweighed the potential consequences for me, and also did a lot of research on how to avoid the negative side of things altogether, if possible. Let me share what I've learned, because most "gym bros" won't share this side of things on social media. ♥ What Creatine Actually Does ♥ Creatine increases the availability of ATP (adenosine triphosphate), which is your body's cellular energy source. In short, this just means that you have more physical power to play with, faster recovery, and improved brain energy metabolism--more energy to play with to move, think, and recover. In the brain, creatine supports mental clarity, alertness, and resilience under stress. This can be incredibly beneficial--especially if you're sleep deprived, depressed, or generally burned out. As is with everything, there's a catch. More energy isn't always better. If your nervous system is already on edge, or your mood regulation is delicate, that extra boost can actually be too much. ♥ How You Can Take Magnesium To Balance This ♥ Magnesium is nature's built-in braking system. It's great at keeping things in check by activating GABA(gamma-aminobutyric acid), which is the main "calming" neurotransmitter. It also helps regulate dopamine and serotonin, which helps keep mood swings in check. On top of regulating your brain chemistry a bit, it also helps on a physical level by relaxing your muscles and nerves, an d stabilizing your heart and reducing cortisol--the stress hormone--spikes. Despite sounding like this is a direct counter-balance to taking creatine, it actually doesn't take away the benefits of it whatsoever--it helps direct them by adding control to the excess energy that is provided by supplementing with creatine. Basically, giving you the reigns again. ♥ Who Needs To Be Extra Careful? ♥ If you're still with me, this was my main reason for wanting to put up this post, because it is directly relevant in my life, and is hardly ever spoken about in the health/fitness community. If you're neurotypical, creatine and magnesium can still help you stay balanced--but if you're neurodivergent or even just prone to mental health fluctuations, this duo can be the difference between a great experience and completely crashing out. ♥Please Take Caution If You Live With: ♥ Bipolar Disorder/Borderline Personality Creatine has been shown to boost mood. While that is wonderful for the depressive episodes, it can also tip over into mania if you're not stabilized. Magnesium may help reduce the risk of those swings. Anxiety or Panic Disorders Creatine can feel like "buzzing energy" to anxious brains. Magnesium helps bring the nervous system back down to a place of calm. ADHD/ADD The focus bump from creatine is wonderful for those with ADHD/ADD, but it can cause you to be more hyperactive than intended or even bring you into the insomniac territory. Yet again, magnesium can help you direct that energy into what you're actually working on, rather than being all over the place. Autism Spectrum Disorder If you're already dealing with sensory and neurological sensitivities, creatine's energizing effects can be overwhelming. Magnesium can help buffer against overstimulation and support emotional regulation. ♥How To Start Benefitting From Creatine ♥ Start Slow. I can not stress this enough. Everybody online talks about "loading phases" because they want to get their results as quickly as possible, and I've always hated this approach because of the list of problems that can come with it. (Nausea, bloating, insomnia, emotional instability, etc) My honest advice would be to start on a low dose (maybe 1g a day) and increase slowly. I personally started on 1g, was on 1g for 1 week, and then moved up to 2g, for a couple weeks, and did the same until I reached my current 3g/day. Low and slow is the BEST way to acclimate your body without throwing yourself in head first and risking all the negative side effects. Another thing I'd recommend is taking it early in the day to avoid sleep problems from the get go. (I have to take it with breakfast and magnesium glycinate at night otherwise I have a hard time sleeping) Since creatine pulls water into the cells, hydration and electrolye balance matters--please make sure you're drinking enough water. A good rule of thumb: On top of your normal recommended water intake, drink an extra 8 oz of water with each 1g of creatine that you're taking. Bonus: Track you sleep and mood. I track everything. Noticing patterns helps me adjust my life accordingly. ♥Takeaway ♥ Creatine is energy. Magnesium is control. Both are important. Our society rewards "hustle culture" but forgets that the nervous system thrives on both stimulation AND regulation. If you're already walking the line of instability, this duo can be one of the most underappreciated strategies for supplementation. Want help building your supplement stack? Contact me at: going.rotless@gmail.com ♥ Recommended Reading on Topic: "The Mood Cure" by Julia Ross This book dives deep into how amino acids, minerals, and nutrients affect mood, anxiety, and brain chemistry. It's a practical, nutrition based guide to emotional stability. Since food is medicine, I find this to be particularly useful for people dealing with mood swings, insomnia, PMS, etc. References: • Rae, C. et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double– blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society B: Biological Sciences, 270(1529), 2147–2150.

• Allen, P. J. (2012). Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value? Neuroscience & Biobehavioral Reviews, 36(5), 1442–1462.

• Jung, S. et al. (2017). Magnesium in prevention and therapy. Nutrients, 9(7), 629.

• Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses, 67(2), 362–370.

• Polich, J., & Gloria, R. (2001). Cognitive effects of creatine supplementation in young adults. Psychopharmacology, 157(3), 276–279.