What Women Need to Know

Brain fog, forgetfulness and difficulty concentrating can be incredibly frustrating, especially when you’re juggling a busy lifestyle or navigating hormonal changes.

You’ve probably heard of creatine as a gym supplement for building muscle, but there’s much more to it than that. Beyond its benefits for physical performance, creatine plays an important role in brain energy production, with emerging research suggesting potential benefits for mental sharpness and focus.

So, is creatine worth taking for brain health and memory? Here’s what women need to know.

What is creatine and how does it support brain function?

Creatine is a naturally occurring compound made by your body from amino acids, which are the building blocks of protein. It’s produced mainly in the liver and kidneys and is also found in foods such as meat and fish. Most of the body’s creatine is stored in the muscles, but smaller amounts are also found in the brain where it helps maintain energy levels.

Despite making up just 2% of your body weight, your brain uses around 20% of your body’s energy – that’s a lot of fuel needed to think, learn, remember and concentrate!

Acting like a cellular battery charger, creatine helps your brain cells quickly replenish their energy supply, particularly during periods of increased mental demand or fatigue.

Does this mean you can have low creatine levels? As your body naturally produces creatine, most people don’t need a supplement to prevent a deficiency. Although vegetarians and vegans generally obtain less creatine through their diet (as it’s primarily found in animal foods), this doesn’t necessarily mean they’re deficient.

There’s also no routine blood test used to determine whether someone needs more creatine for brain health. Symptoms like brain fog, forgetfulness and poor concentration are not reliable indicators of low creatine and may be linked to other factors, including stress, sleep, nutrition and hormonal changes.

Can creatine improve memory and concentration?

Creatine has shown to be particularly beneficial for the brain during periods of increased mental demand. In one study, participants who took creatine performed better on certain cognitive tasks after sleep deprivation, suggesting it may help maintain mental performance when the brain is under strain. Research has also highlighted creatine’s potential to improve memory, attention and mental processing speed, with some evidence suggesting women may experience greater benefits.

Creatine is also attracting attention for its potential role in healthy brain ageing. A small 2025 study involving 20 people with Alzheimer’s disease found that eight weeks of supplementation increased brain creatine levels by 11%, with improvements also observed in certain measures of memory and cognitive performance.

The bulking myth: why women shouldn’t worry

Many women shy away from creatine because they worry about ‘bulking up’, but creatine alone won’t make you bulky. While it can increase water stored in your muscles, sometimes causing a small initial increase in body weight, this isn’t the same as gaining body fat or building bigger muscles. In fact, when combined with resistance training, creatine can help support muscle strength and growth, which is also important for women as they age.

How much creatine should you take?

The best type to take is creatine monohydrate as it’s the most researched, safe and effective form that is widely available. A daily dose of 3-5 grams is commonly used for creatine supplementation. However, the optimal dose specifically for improving memory or cognitive function hasn’t yet been established, and not everyone will experience noticeable benefits.

If you do decide to supplement with creatine, it’s very important you stay hydrated as creatine draws water into cells. If you have kidney disease or other medical conditions, consult a naturopathic practitioner for guidance before starting creatine.

Creatine and women’s brain health: Is it worth taking?

Brain fog can affect women at any age, but it can become particularly noticeable during perimenopause, when fluctuating hormones affect memory, focus and mental clarity. While research suggests creatine may offer cognitive benefits, it’s important to understand what else might be contributing to these symptoms before reaching for a supplement. Poor sleep, chronic stress, blood sugar fluctuations, thyroid problems and low levels of nutrients such as iron or vitamin B12 can all contribute to cognitive difficulties.

A naturopathic approach focuses on identifying and addressing these underlying factors. A nutrient-rich diet, balanced blood sugar, quality sleep, stress management and regular physical activity all play an important role in supporting healthy brain function.

Creatine may offer additional support in certain circumstances, but it’s not a substitute for these foundations. Understanding your body’s individual needs and addressing what’s driving your symptoms is key to supporting long-term brain health.