For decades, creatine has been a staple in the gym bags of bodybuilders and athletes, widely known for its ability to enhance strength and performance. But a growing body of research suggests that creatine, naturally found in the body and in foods like red meat and seafood, has untapped potential beyond muscle. Specifically, creatine supplementation is emerging as a powerful ally in women’s health, particularly during hormonally dynamic stages like perimenopause, menopause, and postpartum recovery.

As a naturopathic doctor who has spent years studying detoxification, cellular energy, and neuroprotection, I’ve come to see creatine not as a sports supplement, but as a neurological and metabolic support tool, especially for women navigating fatigue, brain fog, and cognitive shifts linked to hormonal changes.

Why Creatine Matters for Women

According to a recent study published by Nutrients, women tend to have 70-80% lower endogenous creatine stores than men, in part due to differences in muscle mass and hormone-driven metabolic pathways. We also consume less dietary creatine on average, and our bodies are less efficient at replenishing it through food or synthesis. This creates a perfect storm: less baseline creatine, less replenishment, and greater energy demand, especially in the brain.

That’s where supplementation can make a meaningful difference. Creatine is directly involved in adenosine triphosphate (ATP) production, the primary energy currency of our cells. When brain cells are under stress — whether from sleep deprivation, hormonal fluctuations, or aging — creatine helps restore ATP levels, improving cognitive stamina and protecting against neurodegeneration.

Brain Fog, Fatigue & Focus: The Menopausal Connection

I experienced this firsthand during menopause. A couple years into this transition, I noticed a frustrating decline in my mental sharpness. Sleep disruption, a known hallmark of menopause, only compounded the problem. Once I began taking 5 grams of creatine daily, it felt like a veil was lifted. I wasn’t the only one; clinical research backs up this connection. The same Nutrients study also found that creatine may boost cognitive performance during mentally fatiguing tasks, support brain energy metabolism, and even enhance the effects of antidepressants in women.

Creatine’s role in mental clarity is likely tied to its ability to support frontal lobe function, an area of the brain linked to memory, mood, and executive function. Importantly, women tend to have lower creatine concentrations in this region, making them more susceptible to cognitive strain as estrogen levels decline.

Creatine Across the Female Lifespan

The benefits of creatine don’t stop at midlife. During the luteal phase of the menstrual cycle, when estrogen peaks and carbohydrate storage dips, creatine may support better energy metabolism and mental clarity. In the postpartum period, another time of estrogen drop and sleep deprivation, creatine may offer neuroprotective effects and enhanced recovery.

Pregnancy is another compelling frontier. While creatine supplementation is not yet widely studied in pregnant women, animal models show that maternal creatine may reduce risk of brain injury in newborns during birth stress.

Even in older age, creatine can be a smart addition. In post-menopausal women, studies suggest creatine supplementation, particularly when combined with resistance training, may improve muscle strength, preserve bone health, and support physical function. While results are mixed for bone density, the improvements in muscle mass and mobility are promising.

Supplement Quality: Why It Matters

However, supplement quality can vary widely. Some products may contain contaminants like heavy metals, pesticides, or fillers. That’s why I always recommend choosing a brand that conducts third-party testing and is certified by Clean Label Project.

My top recommendation is Puori. Their creatine stands out for its purity, transparency, and formulation. Puori uses creatine monohydrate, the most extensively studied and safest form, and goes a step further by adding taurine, which supports cardiovascular and antioxidant function. Every batch is tested against more than 200 potential contaminants.

The Bottom Line

Creatine is no longer just a performance enhancer for athletes. It’s a versatile, research-backed supplement with unique benefits for women throughout every stage of life. From improving memory and mental stamina to supporting strength and resilience, creatine is one of the most underutilized tools in women’s health.

Despite its many benefits, I often hear from women who avoid creatine for fear of “bulking up.” Let’s set the record straight: creatine does not cause weight gain unless paired with intensive resistance training and a caloric surplus. For the average woman supplementing for cognitive or metabolic support, weight gain is not an issue. Creatine simply helps your cells — especially your brain cells — work more efficiently.

Whether she is navigating hormonal transitions, postpartum recovery, or simply aiming to protect her cognitive edge, creatine may be the missing link in a woman’s wellness routine.

About the Author: Dr. Wendy Myers, ND, is a functional health expert, founder of MyersDetox.com, and host of the “Myers Detox Podcast.” She specializes in detoxification, women’s health, and anti-aging. She is a sought-after speaker, media guest, and educator in the field of holistic wellness.