For years, athletes and bodybuilders have utilized creatine to enhance muscle growth and optimize athletic performance. Notable figures like former footballer Ian Wright hailed it as a “wonder drug,” while actor Mark Wahlberg credits it for energizing his early morning workouts. Dwayne “The Rock” Johnson also advocates its use for increasing muscle size.

Recently, attention has turned towards the potential benefits of creatine for a broader demographic, particularly women in midlife. Research indicates that this supplement may not only aid in physical fitness but also in improving cognitive function and alleviating symptoms of brain fog. A female influencer encapsulated this shift by stating on Instagram: “Creatine. Not just for gym bros. Also for women who lift, rage and forget their car keys.”

As a 46-year-old fitness enthusiast who recently struggled to find the word for a shopping basket at the store, I found myself intrigued. In February, I decided to purchase a three-month supply of creatine monohydrate, the most commonly used form of the supplement.

While there is substantial evidence supporting the muscle-building capabilities of creatine, I remain cautious about supplement companies promoting it to women undergoing perimenopause. My decision to buy it stemmed more from curiosity than from a belief it would help alleviate my habitual distraction or miscues in naming my children after our dog. Priced under £20 for a three-month supply at a daily dose of 3g, it seemed like a low-risk investment. But would it enhance my strength and cognitive functions?

How Creatine Generates Quick Energy

Creatine consists of three amino acids—glycine, arginine, and methionine—and is stored in muscle and brain cells. It works by regenerating adenosine triphosphate (ATP), the primary energy source for cells, according to Professor James Goodwin, director of science and research impact at the Brain Health Network.

Our bodies naturally produce about 1g of creatine daily, with approximately 95% residing in muscles and 5% in the brain. When levels are adequate, creatine is easily absorbed by the muscles, delivering energy more rapidly than glucose or oxygen, making it especially beneficial for activities involving short bursts of high intensity, like weight training and high-intensity interval training (HIIT).

Can Creatine Enhance Memory?

Although Goodwin points out a lack of comprehensive evidence showing that creatine boosts cognitive skills and focus, he notes that some studies suggest it can enhance memory. A systematic review from 2022 indicated that while creatine may support cognitive abilities, more research is essential.

Dr. Federica Amati, head nutritionist at Zoe and a nutrition expert at Imperial College London, supports the notion that creatine aids cognitive performance, particularly under conditions of sleep deprivation or stress. She mentions that for individuals facing important engagements while jet-lagged, creatine could be advantageous.

A recent study published in Nature suggested that a single 3.5g dose of creatine could “partially reverse” cognitive decline related to fatigue in individuals deprived of sleep.

Are Supplements Better Than Dietary Sources?

No official NHS guidelines exist for daily creatine intake. However, research in the Journal of the International Society of Sports Nutrition recommends a daily dose of 3g to reap “significant health benefits.” Many adults consume less than 1g of creatine daily, highlighting a gap in dietary intake.

Professor Goodwin suggests that creatine levels in our bodies likely decline by approximately 1% annually starting around middle age. Dr. Elise Dallas, a GP at the London General Practice, adds that estrogen plays a role in creatine production, potentially explaining the decrease during perimenopause.

Amati notes that eating animal products increases creatine consumption; for instance, herring contains about 1g per 100g, while pork and steak contain approximately 0.7g per 100g, and chicken has about 0.5g per 100g. Parmesan cheese is another source, offering 2.9g per 100g.

However, she cautions that a diet high in meat also comes with downsides due to saturated fats: “While a high-meat diet would increase creatine intake, supplementing is, in my opinion, a healthier option.”

Research indicates that athletes who take creatine supplements outperform those who do not, regardless of dietary creatine intake.

Potential Benefits for Aging Brains

A review published last year in the journal Cureus noted that creatine supplementation could alleviate depressive symptoms, particularly when combined with antidepressants, highlighting the yet unexplored benefits of this supplement.

Evidence suggests that older adults may experience more benefits from creatine supplementation. A 2023 study found no cognitive performance improvement among young adults using the supplement, whereas another study revealed significant memory enhancement for adults ages 66 to 76.

Dallas, who started her daily creatine regimen in December, reports feeling more alert. However, she also takes hormone replacement therapy (HRT) and a magnesium supplement aimed at boosting cognitive function, making it challenging to determine the precise cause of her improved alertness.

The Importance of Creatine for Preserving Muscle Loss

Despite the need for further research on cognitive effects, creatine is recognized for its role in combating sarcopenia, or age-related muscle loss, which accelerates in women after menopause. Amati, who uses creatine for “body composition and exercise performance”, acknowledges its promise for supporting brain health.

A meta-analysis involving 721 participants aged 57 to 70 showed that creatine supplementation combined with resistance training resulted in increased lean muscle mass. Additionally, a 12-month trial indicated a reduction in bone mineral density loss among 47 postmenopausal women.

Amati explains that creatine’s energy-boosting properties likely support bone mineralization, further noting that it can assist with muscle repair: “Whether from marathon running or weightlifting, it speeds up recovery by enhancing the growth factors necessary for muscle repair.”

Creatine stimulates insulin-like growth factor-1, a hormone essential for muscle growth, while also inhibiting the production of myostatin, a molecule that can impede muscle development. “Studies show that when taken in conjunction with training, creatine users experience greater muscle mass gains than those who do not use the supplement.”

One six-week study indicated that participants increased their bicep curl weights by 15% while supplementing with creatine. Additional research has shown that creatine can boost performance in sports demanding quick bursts of energy, like sprinting, cycling, and swimming.

Supplementation Frequency and Dosage

Some health professionals recommend “preloading” with larger daily doses for a week to build up creatine levels before transitioning to a less frequent intake. Amati, for example, takes 5g daily for a week every few weeks, followed by usage two to three times a week before strength sessions.

“It doesn’t necessarily need to be taken daily,” she explains. “Supplement companies promote consistent use, but I believe that taking it a few times a week still benefits your body.” While research remains inconclusive about cumulative benefits, Amati sees potential for creatine to be integrated into long-term supplementation routines.

Higher doses may be necessary for cognitive benefits due to the brain’s impermeable blood vessel lining, which impedes absorption. Arnold Schwarzenegger, at 77, suggested in his health newsletter that around 10 grams per day might be needed for cognitive advantages. Dallas also noted that higher doses (15-20g) may be required for optimal effects.

Affordable Creatine Options Available

Creatine monohydrate, the most prevalent form of the supplement, is offered in both pill and powder forms. My experience with pills (from Weightworld, £18.49, available on Amazon) has been less than favorable due to their size and difficulty in swallowing. After a month of use, I switched to powder, which Amati suggests mixing with water, and Dallas blends it into her lunchtime smoothies.

While many supplements come with added ingredients and higher price tags—such as Ancient + Brave’s creatine mixed with magnesium and vitamin D, priced at £28 for 30 days—it’s important to focus on affordability and potency. Both Dallas and Amati assert that creatine does not have to be expensive, provided it’s third-party tested and free from undesirable additives.

How Quickly Can You Expect to See Results?

Research indicates that 2g of creatine dissolved in water is effectively absorbed into the bloodstream within an hour. “If you take it today, you’re likely to perform better in your workout today,” Amati states.

The effectiveness of creatine taken before or after exercise remains undetermined. Personally, I’ve experimented with various timings: before bed, at 5:30 a.m. immediately prior to working out, and after my sessions seem to yield the best results. Amati suggests there might be a placebo effect involved; I concur, as I often feel more capable of lifting weights when I’ve taken it.

My Experience After Taking Creatine

After just a week of supplementation, I noticed that my regular resistance training became noticeably easier. I felt stronger and began to increase my weights and repetitions after three weeks. While my 10km runs remained challenging, I discovered increased energy for my HIIT sessions on the Peloton.

Despite this boost in physical strength, I did not observe any cognitive improvements. While my dosage may not be high, I still find myself struggling with common forgetfulness, such as misplacing my reading glasses and leaving keys in odd spots.