To support the mental health of my ADHD brain, I consume creatine daily. Creatine monohydrate is often thought of as a compound for athletes and body-builders.
However, more recent research indicates that creatine helps with cognition. This is important for those of us with ADHD because it enhances energy supply and offers neuroprotective qualities.
Here’s my daily go-to drink containing 5 grams of creatine monohydrate and is chock-full of electrolytes.
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Why Creatine?
I learned about the value of creatine monohydrate from Stacy Sims, Ph.D. Dr. Sims is an exercise physiologist and nutrition scientist who specializes in female-specific health. In her book, Next Level, Dr. Sims highlights the value of creatine supplementation for both physical and mental health.
It may help with mood disorders. One study found that women with a major depressive disorder who augmented their anti-depressant with 5 grams of creatine responded twice as fast and experienced remission of depression at twice the rate of women who just took antidepressants.
Next Level, Dr. Stacy Sims
Additionally, research out of North Carolina at Chapel Hill indicates the following regarding creatine specifically for ladies of all ages.
Pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis. Creatine supplementation may be even more effective for females by supporting a pro-energetic environment in the brain.
Bottom line? I take creatine daily to support my brain health and my perimenopausal body. As a woman with ADHD, I must prioritize my mental health and well-being.
Daily Creatine and Electrolyte Drink Recipe
When I first started taking creatine, I struggled to get it in. It’s not the easiest to mix and if I wasn’t up for making a protein shake, it was easy to forget to take it.
Because it’s so important to keep the body hydrated, I started mixing the creatine powder in with my daily electrolyte mix.
Dehydration and Brain Health
Just a 2% drop in hydration levels can have a significant impact on attention, coordination of movement, and memory. That’s no joke when you’ve already got an ADHD brain.
Step 1: Choose Your Creatine
I currently use Creatine Monohydrate by Sports Research. However, I’ve also been very happy with Naked Creatine. Choose which product works best for you.
Step 2: Electrolytes
Fill a glass with a minimum of 12 ounces of water. I usually have up to 16-20 ounces.
Then combine one scoop of creatine monohydrate powder (approximately 5 grams) with one scoop of Ultima Electrolyte powder.
Step 3: Blend and Drink
You can blend your mixture with a spoon. However, I’ve found that no matter which electrolyte powders I buy, I can never get them completely dissolved in water.
Until recently when my daughter started working as a barista. That’s when my whole life changed. She introduced me to a coffee frother and it’s now my new best friend.
This Zulay Kitchen Frother Wand works brilliantly at getting rid of all the clumps of creatine and electrolyte powders. It’s perfect!
Recap: Creatine Drink Recipe for Mental Health
At the end of the day, there’s never just one supplement that’s going to change our mental health. Especially, when we have a neurodivergent ADHD brain. However, it’s a combination of supports like nutrition, supplementation, mental health support, and exercises that can make all the difference.
For me, adding creatine to my daily routine has helped with both my physical and emotional health. I hope this inspires you, Friend.
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