Quick Take
A social media post claims that GNC’s creatine supplement burns fat, cure depression symptoms and hunger issues. We fact checked and found the claim to be Mostly False.
The Claim
A fitness influencer in his video is claiming that creatine can magically burn fat, cure depression, and stop hunger cravings and, of course, only the GNC brand creatine can do all this. According to him, it’s not just a supplement, it’s a miracle in a tub.
Fact Check
Does creatine help you burn fat directly?
Hakim Bharmal, a Contest Prep Coach said “Creatine does not burn fat directly”. While creatine is often associated with body transformations, the idea that it “burns fat” is a stretch. Creatine helps your muscles work harder during high-intensity exercise by replenishing a molecule called ATP, your cells’ energy currency. This lets you lift heavier weights, train harder, and potentially build more lean muscle over time.
Now, here’s where the fat-burning myth slips in. More muscle can slightly boost your resting metabolism, meaning your body might burn more calories at rest. But this is indirect, creatine doesn’t melt fat on its own. Also, in the early stages of supplementation, your weight might even go up due to water retention in your muscles. Not fat, just fluid.
So yes, creatine can support a better workout, which, in turn, may help fat loss if you’re in a calorie deficit , but calling it a fat burner? That’s a stretch too far.
The study pasted on his videos caption
Desai et al. (2024) conducted a systematic review and meta-analysis to understand whether taking creatine supplements adds any benefit to body composition changes in adults under 50 who are doing resistance training. The main focus was on changes in lean body mass (LBM), with secondary outcomes being body fat percentage and body fat mass.
Out of 1,694 studies screened, 12 high-quality studies were selected for final analysis. The researchers used advanced statistical methods to pool and analyse the data. They also explored whether factors like training experience, use of carbohydrate drinks with creatine, or total training volume affected the results.
What this means, in simple terms:
This study found that creatine really does enhance muscle composition when combined with resistance training. People who took creatine gained more muscle and lost a small but noticeable amount of fat compared to those who just did the workouts without it.
Importantly, the fat loss wasn’t massive, but it was statistically significant. This suggests that while creatine is not a fat burner on its own, it may support better overall body composition , likely by helping people train harder and build more muscle, which in turn helps burn slightly more fat over time.
The study also showed that it doesn’t matter if you’re a beginner or an experienced lifter, or whether you pair creatine with carbs, the benefits are consistent.
In short, creatine can help improve muscle gain and fat loss slightly more than training alone, but the fat reduction is indirect and modest. It supports the idea that creatine is a useful supplement when you’re working out, but it’s not the only fat-loss solution.
Does creatine cures depressive symptoms?
No, creatine is not a cure for depression. Some preliminary studies have explored creatine’s potential as an adjunctive treatment for depression, given its role in brain energy metabolism. However, these studies are limited in scope and size. The exact mechanisms by which creatine may influence mood disorders are not fully understood, and more extensive, long-term research is necessary to establish its efficacy and safety as a treatment for depression. Therefore, while creatine may have potential as an adjunctive therapy, it should not be considered a standalone cure for depression.
Dr P Dharaneedhar, Consultant Psychiatrist at Kamineni Institute of Medical Sciences, says creatine isn’t as effective as antidepressants on its own, but can enhance and speed up results when combined with treatments like SSRIs or CBT. It works by improving brain energy, supporting neuroplasticity, and affecting mood-related neurotransmitters like serotonin and dopamine.
Mild side effects such as stomach discomfort, muscle cramps, and weight gain have been reported. People with kidney issues should use it cautiously. Overall, creatine shows promise as an add-on for depression, but more long-term studies are needed.
The study shared by the claimant looked at whether taking creatine monohydrate, a cheap supplement, along with cognitive-behavioral therapy (CBT) can help people with depression feel better. Here’s a simple breakdown of whether creatine can help with depression symptoms:
What They Found:
- The study included 100 people with depression, split into two groups: one got creatine (5 grams/day) with CBT, and the other got a placebo (fake pill) with CBT for 8 weeks.
- People taking creatine with CBT had a bigger drop in their depression symptoms compared to those on placebo with CBT. Their depression scores (measured by a questionnaire called PHQ-9) went from about 17.8 (moderately severe) to 5.8 (mild), while the placebo group went from 17.6 to 11.9 (moderate). More people in the creatine group (12 vs. 5) reached a point where their depression was very low (almost gone).
- Creatine was safe, with side effects like stomach issues (diarrhea, constipation) or muscle cramps being mild and similar to the placebo group. About 60% of the creatine group and 68% of the placebo group had at least one side effect, but none were serious.
What It Means:
Creatine might make CBT work better for reducing depression symptoms. It could help because it supports brain energy and protects brain cells.
This was a small, early study, so it’s not proof creatine cures depression. More research with more people and longer time is needed.
Does creatine reduce appetite?
No. When asked Shruti K Bhardwaj, Chief Clinical Nutritionist at Zydus Hospital, Ahmedabad, She said, “ creatine does not directly reduce appetite”. Research, such as a 2021 review in Nutrients, shows that creatine primarily supports muscle energy metabolism and doesn’t significantly affect hunger-regulating hormones like ghrelin or leptin. However, some people might feel less hungry due to side effects like bloating or water retention, especially during a high-dose loading phase (20-25g/day). Others might experience no change or even increased hunger from intense workouts fueled by creatine. Any appetite changes are likely indirect and depend on factors like dosage, hydration, and exercise habits.
Can a particular brand of creatine give all the above benefits?
No particular brand of creatine can guarantee all the claimed benefits of fat loss, curing depression, or fixing hunger issues. Creatine monohydrate, the most researched form, may support muscle growth and improve exercise performance, so the more you’ll exercise there will indirectly help in fat loss. Some early studies suggest it might help with depressive symptoms only when it is used alongside standard treatment, but it’s not a cure. As for hunger, creatine doesn’t directly or indirectly influence appetite regulation. Brand differences usually relate to price, purity, or added ingredients not drastically different effects. Choosing a reputable, tested brand is important, but no creatine supplement is a miracle solution for multiple health issues.
THIP MEDIA TAKE
The rating is mostly false because, although the claims include a hint of truth, they leave out key details. Creatine may lead to slight fat loss, but that’s mainly due to increased muscle mass—not because it burns fat directly. There’s also no strong evidence that it curbs appetite. As for curing depression, while some studies suggest creatine might support mental health, they clearly show it was used alongside antidepressants or cognitive behavioural therapy—not as a standalone cure. These crucial points are missing in the videos, making the overall claims misleading and filled with loopholes.
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