Creatine is one of the most well-studied, safe, and effective supplements not only for muscle performance—which is what it's most famous for—but also for brain health, metabolism, and perimenopause support. Here's a deep dive into the science behind creatine’s value, particularly relevant for women in midlife:
๐ฌ What is Creatine?
Creatine is a naturally occurring compound made in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. It’s stored in muscles (95%) and the brain (5%) as phosphocreatine, which serves as a rapid energy reserve for cells, especially during times of high demand.
We get creatine from animal products (red meat, fish), but vegetarians and women in general often have lower baseline levels.
That's why I supplement daily!
๐ง 1. Creatine & Brain Health
The brain uses a tremendous amount of energy, especially during stress, hormonal fluctuation, and cognitive tasks. Creatine helps recycle ATP (adenosine triphosphate)—our primary energy currency—so brain cells can keep firing efficiently.
Key Benefits:
- Improved mental fatigue resistance (especially during sleep deprivation or high-stress)
- Better working memory, attention, and cognitive flexibility
- Neuroprotection: May protect against oxidative stress and support mitochondrial health
- Mood support: Preliminary studies show benefits in depression, especially in women with treatment-resistant depression or PMDD
ADHD & executive function:
Enhances dopamine signaling and helps with focus and emotional regulation
๐งช One 2022 meta-analysis found that creatine improved aspects of short-term memory and reasoning in healthy adults, with women and older adults seeing the most benefit.
๐ช 2. Muscle Mass, Strength & Longevity
Creatine enhances muscle performance, power, and recovery, especially in aging adults and women in midlife, where we naturally lose muscle mass and strength (sarcopenia risk increases after 40).
Key Benefits:
Increased muscle protein synthesis
Improved response to resistance training
Supports healthy aging and fall prevention
Reduces exercise-induced fatigue and muscle soreness
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Important for healthspan: Women with better muscle strength and power have lower risk of metabolic disease, disability, and frailty in later life.
๐งฌ 3. Hormonal & Metabolic Support in Perimenopause
Estrogen plays a role in energy metabolism and mitochondrial function—both of which decline during perimenopause. Creatine helps buffer this by:
- Supporting mitochondrial ATP production
- Improving insulin sensitivity
- Assisting in glucose uptake and lean mass preservation
- Reducing inflammatory markers in some studies
๐ฅ This makes it particularly helpful for women going through perimenopause, menopause, and those with insulin resistance or metabolic syndrome.
๐ฆด 4. Bone Density
Some studies show creatine, especially when combined with resistance training, may support bone mineral density—critical for women at increased osteoporosis risk.
๐ฉบ 5. Safety & Dosing
Creatine is extremely well-studied and safe in recommended doses:
Note: Can cause minor water retention in muscles initially, but not dangerous.
๐ Summary: Who Should Consider Creatine?
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Perimenopausal & menopausal women (100% ME!!!)
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Women with fatigue, low mood, or brain fog (occasionally, me)
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Vegetarians / low red meat eaters (me)
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People with ADHD or depression (that's me)
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Anyone strength training or focused on aging well (and also, that's me!!!)