Creatine: How One Nutrient Supports the Female Body

Creatine and the Brain: Support for Memory, Mood, and Mental Energy

Creatine is most commonly linked to muscle performance, but growing evidence highlights its importance for brain health as well.

The brain is one of the most energy-demanding organs in the body. Nearly every cognitive process, including memory formation, emotional regulation, and sustained attention, relies on a constant supply of ATP.

Although the majority of creatine is stored in skeletal muscle, smaller amounts are found in the brain, heart, and other tissues. Even in these lower concentrations, creatine plays a critical role. During periods of increased cognitive demand, such as sleep deprivation, academic stress, or prolonged focus, ATP turnover in the brain rises sharply. When creatine availability is limited, mental fatigue becomes more likely.

Recent research supports creatine’s role in cognitive performance. High-dose creatine supplementation has been shown to stabilize brain energy metabolism during sleep deprivation, improve reaction time, and support processing speed (Gordji-Nejad et al., 2024). These effects reflect creatine’s ability to buffer energy supply when the brain would otherwise experience measurable decline.

A 2024 meta-analysis of randomized controlled trials found improvements in short-term memory, attention, and information processing speed among adults taking creatine supplements. Notably, women demonstrated greater cognitive benefits than men. This difference may stem from lower baseline creatine levels or from hormonal influences on brain energy systems (Xu et al., 2024).

Artwork by Shea Davis

Creatine may also support mood and emotional well-being. Research indicates that women tend to have lower creatine concentrations in the frontal lobe, a brain region involved in decision-making, memory, and emotional regulation (CU Anschutz, 2025). Supplementation appears to improve metabolic efficiency in this area. Several clinical studies have reported reductions in depressive symptoms when creatine is used alongside standard treatment. While the exact mechanisms are still being studied, enhanced neurotransmitter signaling and more stable energy metabolism are likely contributors.

Neuroprotection is another emerging area of interest. Creatine helps supply energy to neurons, supports cellular resilience, and may protect nerve cells from metabolic stress. Early research suggests potential benefits for aging adults related to reasoning, memory retention, and cognitive clarity, though further studies are ongoing to assess long-term outcomes (Cleveland Clinic, 2024).

Because women generally have lower creatine stores and experience hormonal transitions that affect brain energy regulation, supplementation offers a direct way to support mental clarity, cognitive endurance, and emotional stability. Creatine is not a replacement for medical care, but current evidence positions it as a meaningful contributor to brain health across the female lifespan.

Creatine, Strength, and Aging: How One Nutrient Supports the Female Body

Creatine is often associated with athletic performance, but its role in women’s health extends far beyond the gym.

At a cellular level, creatine functions as a key energy molecule.

It helps muscles contract, generate strength, and recover by supporting the rapid production of ATP, the body’s primary energy source.

The body produces about half of its daily creatine needs on its own. The remainder must come from dietary sources such as red meat, fish, and dairy (Cleveland Clinic, 2024). Many women consume lower amounts of these foods and naturally have less muscle mass than men. As a result, women tend to start with lower baseline creatine stores (Smith-Ryan et al., 2025).

Hormonal changes across the lifespan further influence creatine availability. Estrogen plays an important role in muscle maintenance, bone density, and cellular energy regulation. As estrogen levels decline during perimenopause and menopause, women often experience accelerated muscle loss, increased fatigue, and reduced physical resilience. Lower creatine availability contributes to these changes by limiting how efficiently muscles can regenerate ATP during movement and exertion (CU Anschutz, 2025).

Artwork by Shea Davis

Creatine supplementation helps address this physiological gap. Once creatine enters skeletal muscle, it is converted into phosphocreatine. This compound rapidly replenishes ATP during short bursts of activity, allowing muscles to sustain strength and recover more effectively (Cleveland Clinic, 2024). In women, the benefits are most pronounced when supplementation is combined with resistance training. Research consistently shows improvements in strength, lean muscle mass, and functional performance, including in women experiencing age-related muscle loss (Smith-Ryan et al., 2025).

Preserving muscle has effects that extend well beyond physical appearance or athletic ability. Adequate muscle mass supports metabolic health, improves blood sugar regulation, strengthens bones, and reduces fall risk. Low muscle mass is associated with higher rates of chronic disease and increased mortality later in life. By improving the body’s ability to maintain and strengthen muscle, creatine becomes a tool for long-term health, mobility, and independence.

Creatine also influences how the body handles fluid. Many women experience shifts in extracellular fluid during the luteal phase of the menstrual cycle, which can contribute to bloating or feelings of heaviness. Creatine increases intracellular water content by drawing fluid into muscle cells. This shift may support cellular integrity and improve overall comfort and performance during hormonal fluctuations (Smith-Ryan et al., 2025).

Taken together, creatine fills a meaningful physiological role in women’s health. By supporting energy production, muscle quality, hydration, and healthy aging, creatine functions as a foundational nutrient that helps the female body operate more efficiently across adulthood. Decisions about supplementation are best made in conversation with a healthcare professional who can provide guidance more focused to individual needs.

Works Cited

Cleveland Clinic. “Creatine.” 2024.

CU Anschutz. “Can Taking Creatine Help Women Stay Healthy as They Age.” 2025.

Gordji-Nejad, Ali, et al. “Single Dose Creatine Improves Cognitive Performance and Induces 

Changes in Cerebral High Energy Phosphates During Sleep Deprivation.” Scientific 

Reports, 2024.

Smith-Ryan, Abbie E., et al. “Creatine in Women’s Health: Bridging the Gap From Menstruation 

Through Pregnancy to Menopause.” Journal of the International Society of Sports 

Nutrition, 2025.

Xu, Chen, et al. “The Effects of Creatine Supplementation on Cognitive Function in Adults: A 

Systematic Review and Meta-Analysis.” Frontiers in Nutrition, 2024.