Creatine. What is it exactly?

As I find myself on this health, fitness, hormone journey, I've obviously been doing a lot of research about things that can help me. Supplements, vitamins, specific exercises, you name it. On this journey, I came across a lot of different articles mentioning creatine and its benefits. Here are some of those findings.

Creatine is a naturally occurring organic compound found primarily in the skeletal muscles and brain of vertebrates. It is synthesized by your body—mostly in the liver, kidneys, and pancreas—using the amino acids arginine, glycine, and methionine. Creatine is one of the most well-researched dietary supplements. Creatine monohydrate is the most common and effective form, used by athletes and older adults alike to improve muscle strength, speed up recovery, and support cognitive health.

Biological Function

Its primary role is to supply immediate energy to cells with high metabolic demands, such as muscles and neurons.

• ATP Recycling: In the body, creatine is converted into phosphocreatine, which acts as a storage form of energy. During high-intensity activity, it "donates" a phosphate group to turn ADP back into ATP (adenosine triphosphate), the cell's main energy currency.

• Muscle & Brain Support: Roughly 95% of your body's creatine is stored in skeletal muscles to fuel quick, explosive movements like sprinting or weightlifting. The remaining 5% is found in the brain and other tissues to support cognitive function.

Dietary Sources

The average person requires roughly 1–3 grams of creatine daily to maintain normal stores.

• Endogenous Production: Your body naturally produces about half of its daily requirement. Yep, only half at best, so most need to supplement, especially as we age.

• Food Sources: The other half typically comes from animal products, particularly red meat (beef, pork, lamb) and seafood (herring, salmon, tuna). Gag. I am NOT a seafood or fish person, so I don't get my creatine from here.

• Vegetarians/Vegans: Since plant-based foods do not contain creatine, individuals following these diets often have lower baseline levels and may see more significant benefits from supplementation.

Is it helpful for "Brain Fog" in women?

Yes, evidence suggests it is. Creatine plays a critical role in brain energy metabolism by helping regenerate ATP, the primary energy source for brain cells. It is widely considered one of the most researched and safe supplements available. While traditionally associated with male bodybuilders, modern research highlights significant benefits for women, particularly regarding cognitive health and "brain fog".

• Hormonal Influence: Women naturally have up to 70–80% lower creatine stores than men. Yes, you read that correctly. That is a significant difference between men's and women's natural levels. Imagine that. Like, we don't have enough things we deal with being women. LOL Estrogen fluctuations during the menstrual cycle, pregnancy, and menopause affect how women store and use creatine.

• Perimenopause/Menopause: Declining estrogen levels can lead to muscle loss and decreased brain energy, often manifesting as "brain fog". Supplementing can help offset these energy drops and potentially improve mental clarity, memory, and focus. I asked my doctor once at an annual check-up if she was positive I wasn't in the early stages of dementia. This was before I was aware that I was in perimenopause, but I was pretty sure I was losing my brain function, and it turns out I was just suffering from some MAJOR brain fog.

• Sleep Deprivation: Research shows creatine is especially effective at maintaining cognitive performance during periods of high stress or sleep deprivation—situations common for many women due to lifestyle or hormonal shifts.

Pros & Cons:

(P) Physical: Increased muscle strength and power; faster recovery; potential support for bone density.

(P) Mood: Growing evidence suggests it may reduce symptoms of depression, particularly in women.

(P) Cognitive: Improved short-term memory, reasoning, and processing speed. Reduces mental fatigue.

(C) Water Retention: Temporary weight gain (1–3 kg) as water is pulled into muscle cells.

(C) Gastrointestinal Issues: Higher "loading" doses can cause bloating, gas, or diarrhea.

(C) Kidney Concerns: While safe for healthy people, it can raise blood creatinine levels, which may be misinterpreted as kidney stress. If you suffer from any kidney issues, it's wise to check with your doctor before implementing creatine into your diet.

Who is it good for?

• Active Individuals: Anyone doing high-intensity or resistance training.

• Women: Especially those in perimenopause or menopause, or those experiencing hormonal fatigue.

• Vegetarians and Vegans: Because creatine is found primarily in meat/fish, plant-based eaters often have lower baseline levels and see the most significant gains from supplementing.

• Older Adults: Helps counter age-related muscle loss (sarcopenia) and supports cognitive health in aging.

Recommended Usage:

• Dose: The standard maintenance dose is 3–5 grams per day.

• Form: Creatine monohydrate is the most effective, affordable, and well-studied form.

• Consistency: Benefits typically appear after 2–4 weeks of daily use.

  Is there a particular brand of creatine that is better than others?

  Yes. Creapure is a branded form of creatine monohydrate manufactured by the company Alzchem Trostberg GmbH in Germany. It is widely considered the "gold standard" in the supplement industry because of its exceptional purity and rigorous quality control standards.

  Is it the "Best" Creatine you ask? While all high-quality creatine monohydrate provides the same basic performance benefits, Creapure is often preferred for several specific reasons:

  • Unmatched Purity: It is verified at ≥99.9% purity. Generic versions can contain trace impurities like dicyandiamide (DCD) or dihydrotriazine (DHT), which Creapure’s patented water-based process virtually eliminates.

  • Better Tolerance: Because it is highly pure and often micronized (finer particles), it dissolves more easily in liquid. This frequently leads to fewer gastrointestinal issues, such as bloating or stomach cramps, compared to coarser, lower-grade powders.

  • Safety Certifications: It is one of the few brands that is consistently third-party tested and listed on the Cologne List, ensuring it is free from banned substances for athletes. It is also IFS FOOD certified, Halal, and Kosher.

  • Consistent Results: Since it is produced in a single, dedicated facility in Germany under strict GMP (Good Manufacturing Practices), you get the exact same quality in every batch.

  • Sourced: Creapure- Germany (Alzchem) Generic Monohydrate- Often China (varied suppliers)

The Bottom Line: If you have a sensitive stomach or want absolute peace of mind regarding purity and athlete-safe testing, Creapure is the best choice. However, if you are on a budget and don't experience side effects from standard monohydrate, both will offer results for muscle and brain health.

Beyond muscle growth and cognitive support, creatine is a highly versatile supplement that plays a critical role in cellular energy and overall health. Because it helps regenerate ATP (the body's primary energy currency), its benefits extend to nearly every high-energy tissue, including the heart, bones, and metabolic systems.

Key Benefits Beyond Muscle and Brain

• Bone Health: Creatine may help preserve bone mineral density and reduce the risk of fractures. It is particularly effective for postmenopausal women and older adults when combined with resistance training, as it appears to decrease bone resorption (breakdown).

• Heart Health & Recovery:

  • Heart Failure Support: In patients with congestive heart failure, creatine supplementation can improve heart function and physical performance, as failing hearts are often depleted of creatine.

  • Vascular Health: Research suggests it can improve arterial stiffness and blood vessel dilation, which are key markers for cardiovascular disease risk.

• Blood Sugar Management: For individuals with Type 2 Diabetes, creatine may improve glycemic control. When combined with exercise, it has been shown to enhance the translocation of GLUT-4 (a glucose transporter), helping the body clear sugar from the blood more efficiently.

• Skin Health: Topical application of creatine-containing creams may reduce skin sagging and wrinkles by supporting the energy of skin cells and boosting antioxidant defenses

• Neuroprotection: Beyond "brain fog," it is studied for its potential to slow the progression of neurodegenerative diseases like Huntington’s and Parkinson’s, and to aid in recovery from Traumatic Brain Injuries (TBI) or concussions.

• Mood and Mental Health: There is growing evidence that creatine may reduce symptoms of depression and anxiety, particularly in women, by supporting brain bioenergetics and potentially acting as a neurotransmitter.

When I read the benefits of creatine on depression and anxiety in women, I dug a little deeper to find out how and why specifically. Here's what I uncovered specifically related to that.

Research suggests that creatine is particularly effective for mood support in women due to biological differences in how they store and use brain energy. For women, who often have 70–80% lower natural creatine stores than men, supplementation can act as a "power grid" for the brain, directly addressing the energy deficits often linked to depression and anxiety.

Creatine and Depression in Women

Clinical trials have shown that creatine can significantly enhance the effectiveness of standard depression treatments:

• Faster Response to SSRIs: In a landmark study, women with Major Depressive Disorder (MDD) who added 5 grams of creatine to their daily SSRI (escitalopram) responded twice as fast as those taking the antidepressant alone. Improvements were often visible within just 2 weeks.

• Higher Remission Rates: Women using creatine alongside antidepressants achieved remission at nearly double the rate (52% vs. 26%) compared to those on a placebo.

• Boosting Therapy: A 2025 study found that adding 5g of creatine to Cognitive Behavioral Therapy (CBT) led to significantly greater reductions in depression scores than therapy alone over 8 weeks.

• Dietary Link: Large-scale surveys (NHANES) indicate that women with the lowest dietary intake of creatine have a 31% higher risk of depression.

Impact on Anxiety

While less researched as a primary focus, anxiety symptoms often improve in tandem with mood when using creatine:

• Rapid Relief: A 2023 pilot study reported that women with MDD and comorbid anxiety saw significant reductions in anxiety scores within the first week of taking 5g of creatine.

• Brain Energy Connection: Researchers believe creatine helps stabilize the "stress response" pathways in the prefrontal cortex by increasing available ATP, which helps the brain better regulate emotions under pressure.

Why it Works Differently for Women

• Hormonal Cycles: Estrogen levels influence creatine kinase (the enzyme that uses creatine). During low-estrogen phases (like the follicular phase or menopause), natural creatine levels may drop, making supplementation more impactful for stabilizing mood and "mental crashes".

• Energy Buffer: The brain consumes 20% of the body's energy. Creatine acts as a "buffer" during high-demand states—such as sleep deprivation, menstruation, or chronic stress—to prevent the cellular energy failure that can trigger low mood.

Safety Note: While generally safe, individuals with Bipolar Disorder should use caution, as some studies have noted a risk of "manic switches" (shifting from depression to mania) when supplementing with creatine. Again, always check with your doctor, but it's at least worth having a discussion about if you suffer from depression or anxiety for sure.

Lastly, on the mental health note, I decided to be very specific to see if taking creatine would help my ADHD brain. Here's what I found. While there are no large-scale clinical trials specifically for creatine as a primary treatment for ADHD, its role in brain energy metabolism makes it a highly promising adjunct for managing the executive dysfunction and mental fatigue that often accompany the disorder

Potential Benefits for ADHD

• Mental Endurance: ADHD brains often experience high metabolic demand in the prefrontal cortex, which governs focus and self-regulation. By replenishing ATP (cellular energy), creatine acts as a "backup battery," helping to prevent the "mental crash" or fatigue that occurs after sustained concentration.

• Executive Functioning Support: While overall evidence is mixed, some studies show improvements in working memory and processing speed, both of which are core challenges for individuals with ADHD.

• Dopamine Stability: Emerging research suggests creatine may help protect dopamine-producing neurons and influence dopamine activity, which is the primary neurotransmitter involved in ADHD.

• Reduced Brain Fog: Many women with ADHD report that creatine helps clear the "mental cloudiness" often experienced in the afternoon or during low-estrogen phases of the menstrual cycle.

Why it Matters Specifically for Women

Women with ADHD often face unique challenges due to hormonal fluctuations.

• Hormonal Interactions: Natural creatine levels fluctuate with estrogen. During the luteal phase (pre-menses) or perimenopause, declining estrogen can worsen ADHD symptoms and fatigue; supplementation may help maintain a more stable "energy baseline" during these times.

• Combatting Overwhelm: Women managing multiple roles (work, home, parenting) often experience "over-stimulated" nervous systems. Creatine supports the energy needed for task switching and returning to projects after interruptions.

Interaction with Medications

• Stimulant Compatibility: There are currently no well-documented negative interactions between creatine and common ADHD stimulants like Adderall or Ritalin.

• Complementary Effect: Some individuals find that while medication "turns the lights on," creatine "maintains the power grid," providing a more durable, non-jittery sense of mental clarity.

Considerations

• Not a Replacement: Creatine is viewed as a complementary support, not a substitute for prescribed medication or behavioral therapy.

• Subtle Onset: Unlike stimulants, which work immediately, creatine must build up in the brain over 2–4 weeks before cognitive benefits are typically noticed.

I personally buy my creatine from Momentous. They make their creatine with Creapure, so I know I'm getting the best creatine out there. Here's a link to the Momnetous products I personally LOVE.

https://crrnt.app/MOME/5jjl4PRy and make sure you use the code Rissa5816 at checkout to get a discount.

#Momentous Ambassador. I may earn a small commission at no extra cost to you from your purchase.

Much Love,

Carissa