When you think of creatine, you might picture bodybuilders or athletes, but this powerhouse supplement is a powerful ally for women, especially in midlife and beyond. From supporting muscle and bone health to improving mood and brain function, creatine deserves a spot in your wellness routine.
Creatine is a naturally occurring compound found in your muscles and brain. Inside your muscles, creatine is converted into phosphocreatine, which helps your cells produce energy in the form of ATP (your body’s energy currency).Â
Why women uniquely benefit from creatine
Women typically have 70–80% lower creatine stores compared to men. This means supplementing with creatine can offer unique advantages for females, especially as hormone levels shift during menopause.
As women transition through menopause, hormonal changes, including a decline in estrogen, can affect brain energy levels and mood. Estrogen plays a key role in maintaining brain homeostasis, and as levels drop, women may experience brain fog, memory lapses, or even mood changes.
This is where creatine steps in. It appears creatine provides a pro-energetic environment in the brain by replenishing ATP (energy currency) and stabilizing brain bioenergetics which has positive impacts on cognition & mood.Â
Particularly studies suggest creatine supplementation may:
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Improve mood and emotional regulation by enhancing energy availability in areas of the brain linked to emotions.
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Support memory and cognition by replenishing energy stores critical for focus and problem-solving.
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Combat mental fatigue, particularly during times of poor sleep, stress or hormonal fluctuation.
Beyond the brain: additional benefits
Women naturally have lower creatine stores than men, making supplementation especially impactful. In addition to its brain benefits, creatine supports:
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Muscle and Bone Health: Creatine aids in preserving muscle mass and improving bone mineral density, especially when paired with resistance training.
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Energy and Recovery: By improving energy production, creatine helps with post-workout recovery and day-to-day energy levels.
How to dose creatine
For brain and overall health benefits, here’s how to supplement:
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Loading Phase (Optional): Take 15–20 grams/day for 3–7 days to saturate creatine levels in your brain and muscles quickly.
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During loading phase, take ~5 grams of creatine 4x a day (every 4 hours or so)
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Maintenance Dose: Continue with 5 grams/day to maintain benefits over time.
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Mix creatine monohydrate powder into water, juice, or a smoothie for easy daily use.
For optimal brain support, the higher doses used in the loading phase (15–20 grams/day) may be especially beneficial for women experiencing significant mental fatigue or mood shifts.
The bottom line
Creatine isn’t just for athletes—it’s a brain-boosting, energy-restoring tool that can help women thrive during midlife and beyond. Whether you’re looking to sharpen your focus, improve your mood, or protect your brain health, creatine is a simple yet powerful addition to your routine.