When most people hear “creatine,” they think of bodybuilders, protein shakes, and muscle gains.

But what if I told you creatine could be just as powerful for your brain as it is for your muscles?

As we focus on mental health this week, it’s time to spotlight one of the most underused but highly researched supplements that supports mood, resilience, and cognitive function, especially in women.

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Creatine: More Than Just a Muscle Supplement

Creatine is a naturally occurring compound found in the body, stored primarily in muscles, but also in the brain. It plays a vital role in producing ATP (adenosine triphosphate), the molecule your cells use for energy. The brain, being one of the most energy-hungry organs in the body, is especially dependent on this process.

Think of ATP like the battery that powers your brain. Creatine helps keep that battery charged.

When energy supply is low, due to chronic stress, poor nutrition, hormonal changes, or neurological challenges, brain function can suffer. This has direct implications for mood regulation, memory, and emotional resilience.

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What the Research Says

A growing body of research reveals how creatine supplementation may support mental health, particularly in conditions like depression, anxiety, and PTSD.

Here’s what we know so far:

1. Creatine levels are often low in people with depression

A 2003 brain imaging study found that people with major depressive disorder had significantly lower creatine concentrations in the frontal lobe of the brain, a region associated with mood regulation.
Lyoo et al., 2003
PubMed link

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2. Creatine may improve symptoms of treatment-resistant depression

In a 2007 study, women with depression who weren’t responding to traditional antidepressants saw improvements in mood after taking 5g of creatine daily alongside their medication.
Roitman et al., 2007
PubMed link

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3. Creatine shows promise in PTSD and anxiety

Although still early-stage, research suggests creatine may reduce symptoms of PTSD and chronic stress, possibly by restoring brain energy metabolism and supporting neurotransmitter balance.
Kondo et al., 2011
PubMed link

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4. Creatine improves brain energy, cognition, and resilience under stress

A 2012 review summarised creatine’s effects across multiple psychiatric conditions, suggesting it can boost cognitive performance in stressful or sleep-deprived states, enhance mood stability, and protect brain tissue.
Allen, 2012
PubMed link

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✨ Why Women in Particular Should Pay Attention

Women, especially those in perimenopause or with low meat intake, are often at higher risk of low creatine status.

That’s because:

• Some women eat less red meat (a major creatine source)
• Hormonal changes affect energy metabolism in the brain
• Women may be more likely to experience anxiety, mood disorders, and chronic fatigue

Supporting the brain with creatine during times of hormonal or emotional change can offer a foundation of resilience that other supplements miss.

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How to Supplement

• Form: Creatine monohydrate (micronised ideally)
• Dose: 3–5g per day (no loading phase needed)
• Timing: Anytime; consistency matters more than timing
• How: In smoothies, coffee, tea or juice
• Bonus: It also supports muscle strength, bone density, and energy production

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The Bottom Line

Creatine is one of the most well-researched, affordable, and under-utilised tools in women’s health, especially when it comes to mental wellbeing.

It won’t replace therapy, movement, or connection. But it may provide a crucial piece of the puzzle: supporting your brain’s energy so you can think clearly, feel more emotionally stable, and respond to stress with greater resilience.

“Your brain needs fuel to function. Creatine helps supply it.”

If you’re experiencing low mood, brain fog, burnout, or navigating perimenopause, creatine is a safe and simple place to start.

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Want to explore more ways to support your mental and metabolic health naturally?

I’d love to help. Explore how we can work together here.

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