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Creatine for Women: Brain Health, Energy, and Aging Support
For years, when I heard the word “creatine”, I thought about bodybuilders, men trying to bulk up, and professional athletes. Normal women trying to stay fit and healthy? Not so much. But more recent creatine research has seriously shifted my perspective, especially when you start looking at what it may do above the neck. Your brain is an energy hog. Even though it makes up only ~2% of your body weight, it consumes roughly 20% of the body's energy. And, just like your muscles, your brain needs a constant supply of cellular energy to think, remember, focus, regulate your mood, and respond to all the surprises life throws your way, daily. That’s where creatine comes in. Science is finally shining a brighter light on the importance of creatine for women. Yes, it supports exercise performance and muscle strength, but creatine also offers benefits to brain energy, cognition, mood, sleep, and healthy aging [1,2]. As a nurse, health coach, and someone who has spent years teaching women how to make better choices for their brains and bodies, that gets my attention. Here’s what I think women should know: What Is Creatine? Creatine is not a steroid (just to get that out of the way). Creatine is a naturally occurring compound made primarily from the amino acids arginine, glycine, and methionine. You can supplement it, but your body also makes some creatine internally from the amino acids you consume, and you can also get whole creatine from food, particularly meat and fish. Most of the creatine in your body is stored in skeletal muscle, but your brain also contains creatine. Why? Energy. Your cells run on a molecule called adenosine triphosphate, or ATP. Think of ATP as your body's cellular energy currency. Every thought you have, every muscle you move, and every task your brain performs requires energy. But, your cells can't store unlimited ATP. Creatine helps your body regenerate ATP quickly, through what's known as the creatine-phosphocreatine system. To simplify, phosphocreatine acts like an emergency energy reserve that helps your cells recharge ATP when demand increases [3,2]. And our brains can be incredibly demanding. Why Creatine for Women Is Especially Interesting Male and female physiologies are different, so certain nutrients work differently when we consume them. Unfortunately, women are historically underrepresented in nutritional research, and especially in sports nutrition. Creatine is no exception [1]. Because of this, I was pleasantly surprised to read a scientific review published in Nutrients that reported important sex-related differences in creatine metabolism and suggested that hormonal changes throughout a woman's life may influence creatine metabolism and the creatine-phosphocreatine system [1]. Creatine supplementation deserves particular attention during hormonally dynamic periods such as menstruation, pregnancy, postpartum, and menopause [1,7]. Something fascinating that’s come from this new research: evidence suggests creatine may support a more favorable energetic environment in the female brain [1]. That doesn't mean all women need to take creatine. It does mean we need to stop assuming that studies conducted on men’s bodies and brains can be applied to all women. We’re different! Creatine and the Brain When Daniel and I talk about brain health, one of the messages we repeat constantly is: When your brain works right, you work right. Your ability to remember where you left your phone, concentrate during a meeting, control your impulses, manage stress, and stay emotionally balanced all depend on healthy brain function. Healthy brain function requires adequate energy. Creatine appears to act as an energy buffer in the brain, helping maintain ATP availability when energy demand increases [2,3]. Researchers have therefore become interested in whether increasing creatine availability might help the brain perform better; particularly when it is under greater metabolic stress [2,3]. “Greater metabolic stress” could include aging, sleep deprivation, or other circumstances (outside the gym) in which brain energy demands are harder to meet [3]. Creatine, Brain Fog, and Menopause If you've gone through perimenopause, you may know exactly what "brain fog" feels like. You walk into the kitchen and forget why you're there. A word you've used a million times suddenly disappears. You're staring at an email you've read three times and wondering why your brain refuses to cooperate. Hormonal changes during perimenopause and menopause can coincide with changes in sleep, mood, metabolism, and cognitive function. Researchers are now investigating whether brain energy metabolism (yes, including creatine) could be part of this picture [7,6]. A fascinating exploratory study published in 2026 examined brain creatine concentrations in 12 healthy perimenopausal women who were experiencing symptoms such as irregular menstrual cycles and neurocognitive complaints [7]. Using magnetic resonance spectroscopy, researchers measured creatine in multiple regions of the brain. They found associations between brain creatine concentrations and certain cognitive complaints [7]. Twelve women is a very small study. It doesn't prove that low brain creatine causes menopausal brain fog, nor does it prove that taking creatine will fix it. But, it does raise an important question. What happens if we improve creatine availability in the female brain? Researchers have started testing that too. Putting Creatine to the Test Another clinical trial studied 36 healthy perimenopausal and menopausal women with an average age of about 50 [5]. Participants received one of several low-dose creatine formulations or a placebo for 8 weeks [5]. One of the creatine groups showed an increase in frontal brain creatine, compared with the placebo group. And, that group also performed better than the placebo group on a measure of reaction time [5]. Researchers weren't just asking women whether they felt sharper. They asked the question while measuring the actual creatine levels inside the brain [5]. Again, this was a very small study using specific forms and doses of creatine, so I’m not suggesting we extrapolate those findings to every creatine supplement on the market. But again, it does provide more evidence that the relationship between creatine, menopause, and the female brain deserves more investigative attention. Could Creatine Help When You're Sleep-Deprived? This may be particularly relevant for women because let's face it: there are seasons of life when getting enough sleep can feel impossible. New baby Parenting teenagers Work deadlines Perimenopause Caring for aging parents The surprise 3 a.m. hormonal panic when your brain decides to review every embarrassing thing you've said since high school Your brain has a harder time performing when it's exhausted. Research on creatine and brain health suggests its cognitive effects may become especially relevant when the brain is metabolically stressed, including during sleep deprivation [3,2]. This makes biological sense. When the brain's energy demands are high, having a larger energy reserve may matter more [3]. Please don't interpret this as permission to trade creatine for sleep. Nothing replaces sleep. Creatine is a supplement, not a substitute for any of the daily habits that protect your brain health. But, it may help when you’re struggling. What About Mood? This is another area of early scientific exploration. Research reviews have identified potential relationships between creatine supplementation, brain energy metabolism, and mood [1,6]. That's particularly interesting for women, because hormonal fluctuations can influence both mood and brain energy metabolism [1]. If you're struggling with a chronically low mood, significant anxiousness, or a mental health condition, creatine alone is probably not the solution (or any other supplement, for that matter). This is a job for a qualified healthcare professional who can work through the whole picture with you. Brain health is never about just one thing. Creatine for Women Over 40 I think this is where the conversation needs to include, but expand beyond, creatine. After 40, and especially around menopause, women need to become more intentional about protecting both their brains and their bodies. Muscle matters to your brain Blood sugar matters to your brain Sleep matters to your brain Exercise matters to your brain Hormones matter to your brain Metabolic health matters to your brain Creatine is one tool that may have the interesting advantage of supporting two tissues we desperately want to protect as we age: muscle and brain. Creatine's benefits for muscular performance are much better established than its cognitive benefits [1,4]. Research also suggests it may be particularly useful for postmenopausal women when paired with resistance training [1]. That's why I wouldn't think about creatine as something you take instead of exercising. Think of it as something that may help support a comprehensive healthy-aging program that already includes strength training, movement, nutritious food, good sleep, stress management, and continuous learning. What Foods Contain Creatine? You naturally consume creatine when you eat animal products, especially: Beef Pork Salmon Tuna Herring Other fish and seafood Plant foods contain little to no creatine, which is one reason vegetarians and vegans generally consume much less dietary creatine. Your body can manufacture some creatine on its own, but dietary intake contributes to your overall creatine availability. This is another example of why I prefer to start with food. Eat high-quality, lean protein. Eat plenty of colorful, organic vegetables. Avoid ultra-processed food whenever possible. Keep your blood sugar healthy. Once your balanced diet is in place, then ask whether targeted supplementation makes sense for you. How Much Creatine Should Women Take? Most of the extensive research on creatine supplementation has used creatine monohydrate, and common maintenance protocols use approximately 3-5 grams per day [1,4]. Some athletic protocols begin with a much larger "loading phase," but that doesn't mean every woman needs one, particularly if your primary interest is long-term brain and healthy-aging support. There also isn't yet a scientifically established "perfect" dose specifically for women's brain health [7]. That's important because supplement marketing often gets way ahead of the science. More is not automatically better. If you're considering creatine, talk with your healthcare provider about your health history, medications, whether supplementation is appropriate for you, and what dose makes the most sense for your goals. Is Creatine Safe for Women? Creatine is one of the most extensively studied sports supplements available, and research generally supports a good safety profile in healthy people when used appropriately [1]. Of course, you should choose a brand you trust to provide a high-quality product. Look for a product that is NSF Certified for Sport, as a symbol of purity, label accuracy, and quality manufacturing. Kidney concerns come up frequently because creatine supplementation can affect creatinine, a blood marker commonly used when evaluating kidney function. That can complicate interpretation without necessarily meaning that creatine is damaging healthy kidneys [1]. However, if you have kidney disease, reduced kidney function, diabetes, hypertension, are pregnant or breastfeeding, take medications that can affect kidney function, or have another significant medical condition, don't start taking creatine just because you saw it on social media. Always talk to your healthcare professional first. Your brain deserves thoughtful decisions, not trendy ones. The Bottom Line on Creatine for Women The science is strongest for creatine’s role in exercise performance and muscle [1,4]. Research into creatine for women's brain health is new, but the emerging evidence around brain energy, memory, cognition, menopause, and metabolic stress is intriguing [2,3,5,7]. And I love that researchers are finally asking more questions specifically about women. At the end of the day, I think creatine shows a lot of promise for women’s health. But, just like every supplement, it works best when you are supplementing an otherwise healthy lifestyle. Yes, creatine may help support your brain's energy system, and combining creatine with resistance training can help maintain your muscles. You also need omega-3s to support healthy cell membranes. Exercise to support blood flow. Sleep to allow your brain to restore itself. A better brain isn't built on a single decision. It's built on many small ones, made intentionally, day after day. Creatine could be one of yours. References Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: A lifespan perspective. Nutrients. 2021;13(3):877. Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine supplementation and brain health. Nutrients. 2021;13(2):586. Dolan E, Gualano B, Rawson ES. Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science. 2019;19(1):1-14. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition. 2024;11:1424972. Korovljev D, Ostojic J, Panic J, et al. The effects of 8-week creatine hydrochloride and creatine ethyl ester supplementation on cognition, clinical outcomes, and brain creatine levels in perimenopausal and menopausal women (CONCRET-MENOPA): A randomized controlled trial. Journal of the American Nutrition Association. 2026;45(3):199-210. Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women's health: Bridging the gap from menstruation through pregnancy to menopause. Journal of the International Society of Sports Nutrition. 2025;22(1):2502094. Ostojic J, et al. Brain creatine concentrations and neurocognitive symptoms in perimenopausal women: associations with serum estradiol. Neuroscience Letters. 2026;880. Medical disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice. Consult your healthcare professional before beginning a new supplement, particularly if you are pregnant or breastfeeding, have kidney disease or another medical condition, or take prescription medications.
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5 Plant-Based Foods That Can Help You Build Lean Muscle
What do elephants, horses, Venus Williams, and Colin Kaepernick all have in common? They’re plant-based eaters who exhibit incredible strength and endurance. If you’re a plant-based eater wondering if you can build lean muscle, these magnificent herbivores and world-class athletes are a testament that you most certainly can. Plant-Based Protein for Muscle Gain When it comes to building lean muscle, protein reigns supreme. But protein doesn’t need to come from animal sources. A 2017 study in the American Journal of Clinical Nutrition found that plant protein and animal protein equally benefit your muscles. Increased protein intake, animal or plant, contributes to greater strength and muscle mass gains when coupled with resistance exercise. Protein is also needed to recover from training and to repair and grow muscle tissue. Adequate protein helps your body maintain muscle mass, too. Carbs and Fats Building lean muscle from a plant-based diet is about more than just protein. You need quality carbohydrates and healthy fats as well. Carbohydrates are vital for sustained energy, athletic performance, and overall muscle building. They help to increase your glycogen stores, which you need to power your workouts. And they refuel your body post-workout. Healthy fats provide satiety and help you store energy, absorb nutrients, synthesize protein, and maintain healthy hormone levels. 5 Plant-Based Foods that Promote Lean Muscle The following five plant-based foods are rich in macronutrients (proteins, carbs, and fats) as well as micronutrients (vitamins, minerals, fiber, and antioxidants), and can help you on your way to building lean muscle. 1. Can You Say Quinoa? Quinoa is an ideal food for building muscle as it’s naturally gluten-free, yields about 8 grams of protein per cooked cup, and roughly 40 grams of complex carbohydrates. It also provides 5 grams of fiber, which ensures sustained energy and helps with satiety. Quinoa is rich in important minerals such as magnesium, manganese, and phosphorous. Magnesium plays a role in muscle contraction, boosts energy levels, and helps to reduce muscle cramps and fatigue. Manganese helps with protein and amino acid digestion. Phosphorous is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Be sure to enjoy other whole grains, including brown rice, oats, barley, buckwheat, and spelt, to name a few. 2. Top-Seeded Hemp Hulled hemp seeds (also called hemp hearts) deliver quality protein (about 9 grams per ounce) to your body along with the perfect ratio of omega-3 and omega-6 essential fatty acids. Hemp contains a complete profile of essential amino acids. They’re a bounty of micronutrients, including iron, calcium, magnesium, and vitamin E. Try them on salads, hot cereals, or in rice dishes or a smoothie for a protein boost. Enjoy other nutrient-dense, protein-rich seeds such as flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds. And don’t forget nuts – almonds, walnuts, Brazil nuts, pecans, pistachios, and more – similarly provide your body with protein, healthy fats, and a host of vitamins and minerals. 3. Your Go-To Tofu Made from condensed soy milk, tofu is an excellent source of protein and a fantastic meat substitute. A half-cup serving yields roughly 10 grams of protein and all nine of the essential amino acids your body needs. It’s also a good source of calcium and iron, which support proper muscle function and bone health. Numerous studies have demonstrated the link between soy protein consumption helping to promote fat loss while preserving muscle mass and supporting lean body mass gains. Enjoy it scrambled for breakfast with onions and spinach, use it in a vegetable kabob, stir-fry or casserole. It’s versatile and easy to flavor. You can try other soy-based products, including soybeans, soymilk, miso, tempeh and edamame. The beans and edamame are great sources of fiber, iron, magnesium, potassium, protein, and zinc. 4. Get a Pulse Pulses include low-fat protein-, nutrient- and fiber-rich beans such as kidney beans, black beans, mung beans, pinto beans, and garbanzos (chickpeas), as well as lentils and split peas. Lentils and split peas lead the pack in terms of protein content. Pulses also contain important vitamins and minerals like iron, potassium, magnesium, calcium, zinc, and folate. What’s more, they’re inexpensive, highly versatile, and relatively simple to make. Use them in a soup, in hummus, add them to a salad, or combine them with rice. 5. How Sweet It Is One of the healthiest foods on the planet, sweet potatoes, can be eaten at any meal. They’re the perfect complex carbohydrate. The sweet potato’s low glycemic index stabilizes blood sugar and reduces insulin resistance while fueling the body before or after strength training. Sweet potatoes are rich in beta-carotene, a potent antioxidant responsible for aiding growth and repair of the body’s tissues, which includes muscle. Remember, all potatoes (provided they’re not fried) are great sources of complex carbohydrates. And they do offer some protein! (A medium-sized russet potato contains about 4 grams of protein.) In addition to these foods, there are many vegetables that contain protein, albeit in smaller amounts. Bananas and dried fruit are other terrific sources of complex carbohydrates and key minerals. Combine them with nuts and seeds for a power-packed snack. Bottom line: plant-based eating gives you myriad options for strengthening your body. There’s no reason a plant-based eater can’t reach optimal levels of fitness! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Avoid Post-Workout Muscle Pain
Whether you’re new to exercising or have been working out for many years, one thing you’ll notice is how sore your muscles can get after a workout. Though completely normal, muscle soreness can be extremely unpleasant and can even lead to long-term problems if not treated properly. Dealing with DOMS Exercise enthusiasts and physiologists use the term DOMS (delayed onset muscle soreness) to refer to the 24 to 48-hour period after a workout when muscle soreness can be at its peak. DOMS can occur when muscles are pushed beyond what they’re used to, which is especially common for those new to working out or those who have tried a new exercise that focuses on a different muscle group than normal. Many scientists and sports medicine experts believe that tiny tears in muscle fibers, along with accompanying inflammation, can cause the kind of discomfort frequently experienced with DOMS. If muscle pain is minor, it’s probably just an indication that your body is adjusting to the new fitness routine, and that your muscles are getting stronger. However, overexerting can cause muscle tears or other serious injuries. To help relieve the short-term effects of DOMS and prevent long-term injury, follow these 5 steps to help ensure healthy muscle maintenance. 5 Ways to Help Your Muscles Recover After a Workout 1. Hydrate – It’s vital to stay sufficiently hydrated when exercising. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. 2. Stretch – This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. 3. Massage – Massaging tight or aching muscles can aid your post-workout recovery. If financially feasible, getting a sports massage is ideal for relieving sore muscles. At home, you can use a foam roller to help release stiffened muscles (or even a lacrosse ball or small piece of PVC pipe). 4. BCAAs – Branched-chain amino acids are made up of three essential amino acids: isoleucine, leucine, and valine. BCAAs are commonly found in protein-rich foods or supplements, and help rebuild muscles at a quicker rate. Those who maintain a low-protein diet typically will experience slower muscle recovery, which may lead to muscle atrophy. 5. Protein – Protein is vitally important to building, preserving, and repairing muscle, which is especially true of strength training. Consuming high-quality protein fuels the body with amino acids, which are particularly helpful for muscle energy production and muscle recovery. Most adults need an average of 45-100 grams of dietary protein daily, depending on their weight, activity level, and metabolic demands. Benefits of Protein Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Getting adequate protein can improve brain and body function by: Staving off hunger Improving focus Stabilizing blood sugar Boosting energy Accelerating weight loss Enhancing cognition Plant-based Protein The health benefits of plant-based, nutrient-dense diets are being recognized by many nutrition experts. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey or soy protein. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey, and soy proteins. Meeting these exacting standards, BrainMD has formulated a complete, plant-based protein powder… OMNI Protein Powder OMNI Protein has taken plant-based protein powder to the next level. Its proprietary, plant-based protein blend is combined with branched-chain amino acids, glutamine, and an array of plant digestive enzymes to ensure a great-tasting, fiber-rich formula that pleases the palate, nourishes the body, and aids in muscle building and exercise recovery.* OMNI Protein contains no soy, dairy, sugar, artificial colors, sweeteners, flavors, or GMOs, and delivers 22 grams of complete protein! It’s the ideal supplement for those looking to improve their protein intake in an easy and versatile way.* OMNI Protein is available in two delicious flavors: Chocolate and Vanilla. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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