Should Women Take Creatine? Benefits for Brain Health, Hormones & Muscle Strength.
If you’ve ever walked past the sports supplement aisle and thought, Creatine? That’s just for bodybuilders, right?—you’re not alone. But what if I told you that creatine isn’t just for gym-goers? That it could actually help with brain fog, mood, memory, and even mental clarity?
For tired mums running on caffeine, busy working women juggling a million things, or peri- and post-menopausal women feeling the effects of brain fog and fatigue, creatine might be worth considering. Let’s break it down.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in foods like red meat, fish, and poultry. Our bodies also make it in the liver, kidneys, and pancreas. It’s stored mainly in our muscles and brain, where it plays a key role in energy production.
While we get some creatine from food, most of us don’t consume enough to fully saturate our stores—especially if we eat minimal red meat or follow a plant-based diet. This is where supplementation can come in.
How Does Creatine Work in the Body?
Think of creatine as your body’s quick-access energy source. When you need a rapid burst of energy—whether that’s lifting weights, running after your toddler, or even concentrating during a long workday—creatine helps your cells produce more ATP (adenosine triphosphate), which is the body’s main energy currency.
The more readily available ATP you have, the better your muscles and brain function. This is why creatine has been widely studied not just for physical performance, but also for its benefits on mental clarity, mood, and cognitive function.
Creatine and Mood
Feeling flat, unmotivated, or irritable? Creatine plays an important role in neurotransmitter function, helping to fuel brain cells and support mood stability. Studies suggest that people with low creatine stores (such as vegetarians or those with high stress levels) may experience more mood fluctuations.
Creatine and Depression
Emerging research has shown promising links between creatine supplementation and improvements in depression, particularly in women. Studies have found that creatine can enhance the effects of antidepressants, potentially helping those who experience low energy, brain fog, or persistent fatigue as part of their mental health struggles.
One possible reason is that depression is often associated with reduced energy metabolism in the brain. Since creatine helps boost cellular energy production, it may support brain function in a way that improves overall mood and mental resilience.
Creatine to Support Brain Fog and Memory
Brain fog—feeling forgetful, sluggish, or mentally drained—is a common struggle, especially for perimenopausal women. Sleep deprivation, stress, and hormonal changes can all impact memory and focus.
Because creatine enhances ATP production in the brain, research suggests it may improve cognitive function, memory recall, and mental clarity. Some studies have even found that creatine supplementation can improve performance on memory and problem-solving tasks, particularly in older adults or those under stress.
Creatine and the Brain
Beyond mood and memory, creatine also plays a role in brain health over the long term. Research suggests it may help protect against neurodegenerative conditions, such as Parkinson’s and Alzheimer’s disease, by supporting brain cell energy production and reducing oxidative stress.
While more studies are needed, the potential benefits for cognitive aging and mental clarity make creatine an exciting area of research for women wanting to maintain brain health as they age.
How Creatine Supports Exercise and Strength
While many women hesitate to take creatine because they associate it with muscle bulk, the reality is that creatine can help with exercise performance in ways that are especially relevant as we age.
Creatine has been shown to:
✔️ Increase strength and muscle endurance
✔️ Reduce post-exercise fatigue and muscle soreness
✔️ Improve recovery from exercise
For peri- and post-menopausal women, maintaining muscle mass is crucial for metabolic health, bone density, and overall strength. Creatine can be a helpful tool to support resistance training, yoga, Pilates, or even just having the energy to stay active throughout the day.
The Recommended Dose: 3g Per Day
A daily dose of 3g of creatine monohydrate is typically recommended for general health and cognitive benefits. Unlike athletes who may use a “loading phase,” most women can simply take 3g daily and allow their stores to build up over time.
It’s best taken consistently, and you can mix it into water, a smoothie, or even your morning coffee (it’s flavorless and dissolves easily).
Why Choosing High-Quality Creatine Matters
Not all creatine supplements are created equal. Some contain fillers, artificial additives, or lower-quality forms that don’t absorb as well. Look for:
✅ Creatine monohydrate – the most well-researched and effective form
✅ Third-party tested for purity and safety
✅ Minimal or no additives
Brands that use Creapure® creatine monohydrate (a high-purity German-made creatine) are often a good choice for quality assurance.
How a Dietitian Can Help You with Creatine
If you’re curious about adding creatine to your routine but aren’t sure if it’s right for you, an Accredited Practising Dietitian can help.
I can guide you on:
✔️ Whether creatine fits your lifestyle and health needs
✔️ How to take it alongside other supplements or medications
✔️ Supporting your energy, mood, and muscle health with a balanced diet
If you’re struggling with low energy, brain fog, or feeling flat, creatine could be a simple yet powerful addition to your routine. And as always, nutrition is about the bigger picture—so let’s make sure you’re getting everything you need to feel your best.
Thinking of Trying Creatine?
If you’d like personalised nutrition advice, I’d love to help! Book a consultation, and let’s chat about how to optimise your nutrition for energy, mood, and strength.