Creatine as a cognitive enhancer for busy women

Are you dealing with a general sense of mental cloudiness, and find it hard to think clearly? Or perhaps your memory isn’t quite on point, and you find yourself leaving out key details in presentations, or forget appointments? Do you find it difficult to stay engaged in meetings, zone out during important discussions, or have to re-read emails multiple times before you finally understand them?

If so, I appreciate how frustrating this level of brain fog can be, and it’s a common feature of chronic stress/burnout.

With that said, today I’m spotlighting a supplement that I believe is quite underrated, for women at least.

It’s creatine monohydrate, and yes, we’re stealing it from the gym bro’s! 💪

What is creatine monohydrate?

Creatine is a compound naturally found in muscle and brain cells, made up of the amino acids arginine, glycine, and methionine. It’s also present in red meat and seafood, although a plant-based diet contains very little creatine.

Creatine supplementation is commonly used to boost athletic performance. It helps produce quick energy (by replenishing ATP, the primary energy currency of cells) and can enhance power and speed during short bursts of anaerobic exercise (exercise that doesn’t rely on oxygen).

Further, by allowing you to perform more reps during weightlifting or more sprints, for example, creatine increases muscle damage, which leads to greater muscle repair afterward. This results in thicker, stronger muscles and increased muscle mass.

While creatine has long been popular with athletes and bodybuilders for enhancing lean body mass, maximal strength, and weightlifting performance, research also shows it’s a powerful brain nutrient, with benefits that extend far beyond the gym.

Creatine for cognitive function

A comprehensive, high-quality scientific review (2024) analysed 16 studies, mostly randomised controlled trials, to evaluate the effects of creatine supplementation on various cognitive domains, including executive function, attention, memory and processing speed [Source].

The study reviewed data from 492 people, aged between their 20s and 70s. It also looked at different groups, including adults over 60, individuals with health conditions like cognitive impairment, and differences between men and women.

There were various dosages and durations of creatine supplementation used in the studies reviewed, however a common approach was taking 3-5g of creatine monohydrate daily over a 6-week period or longer.

The findings were quite striking. The researchers found–

• Creatine supplementation significantly enhances memory function
• It significantly reduces the time needed to complete attention-related tasks: in those with illnesses rather than healthy or older individuals
• It significantly accelerates processing speed, shortening the time required for processing tasks: in women but not men, making it particularly valuable for those who require rapid information processing (students, professionals)

In another recent high-quality study (2024), a single, high-dose of creatine was found to increase cognitive performance and processing speed in those who were sleep deprived, which, as we all know, is a common cause of brain fog. The effects peaked within 4 hours but lasted up to 9 hours [Source].

Animal studies also show that psychological stress can significantly reduce the brain’s total creatine levels. It may also shrink the hippocampus—the part of the brain involved in memory and learning—and hinder the growth of new brain cells [Source].

🧠 Therefore, this makes it an effective nootropic for stressed adult women with cognitive impairment, mental fatigue and trouble sleeping, yet who need to have their brains functioning at a high level (hello, burnout professional women!).

In contrast, creatine supplementation seems be of limited benefit in those who are healthy and not-stressed.

How does it work?

Firstly, in the brain, creatine (in the form of phosphocreatine) may improve cognitive performance by increasing cellular energy reserves and reducing oxidative stress, which is particularly important in tasks requiring high cognitive processing [Source].

How so? When ATP is used by neurons (brain cells), it loses a phosphate molecule and becomes adenosine diphosphate (ADP). Creatine donates a phosphate to ADP, converting it back into ATP, thus very quickly replenishing the energy supply [Source].

Secondly, creatine may also boost memory by modulating neurotransmitter function, and improving neuronal function.

🧠 Creatine enhances brain energy production, protects neurons from oxidative stress, and supports healthy neurotransmitter balance and overall brain function.

Should you take creatine?

If you’re tackling the main cause of cognitive issues—like stress, lack of sleep, or imbalances in blood sugar or hormones—creatine can be a helpful addition. Just keep in mind that it takes a bit longer for creatine to get into the brain compared to the muscles, so it’s important to follow the right dosage plan [Source].

Creatine supplementation is generally safe and well-tolerated but should be avoided in those with impaired kidney or liver function. It can also cause the body to hold onto more water, so some may experience fluid retention.

Feel free to book a 1:1 consult with me to determine if this would be safe and beneficial for you.

Till next time!
Lauren.