What is Creatine?

Creatine is a naturally occurring compound made from the amino acids arginine, glycine, and methionine. Around 95% is stored in our skeletal muscle and the rest in our brain and other tissues. Its main role is to regenerate adenosine triphosphate (ATP), the body’s energy currency, during high-intensity, short-duration activities (1).

Although red meat and fish contain creatine, supplementation is the most effective way to fully saturate muscle stores.

The Top Health Benefits of Creatine

Increases Strength and Muscle Growth

Creatine is the most researched sports supplement in history. A meta-analysis of over 500 studies found creatine supplementation increased strength and lean mass significantly more than placebo (1). Another systematic review showed resistance-trained individuals gained 8% more strength and 14% more endurance with creatine (2).

Speeds Up Recovery

Creatine reduces muscle damage and inflammation post-exercise, improving recovery. One study showed that creatine supplementation lowered markers of muscle damage (creatine kinase) and improved recovery after intense resistance training (3).

Supports Brain Function

Creatine supports brain energy metabolism and cognitive performance. One study showed that creatine improved working memory and intelligence in healthy young adults and another study found supplementation improved cognitive performance in sleep-deprived individuals. (4,5) Higher doses are needed to reap the cognitive benefits (up to 20 grams a day) especially if you are working out as well.

Slows Age-Related Muscle and Bone Loss

Creatine supplementation plus resistance training improved muscle mass, strength, and bone health in older adults (6). This makes it an important supplement for women going through perimenopause or are in menopause or even for men that are aging and losing testosterone (which is a crucial hormone for muscle mass).

May Help Blood Sugar Regulation

Creatine can help with blood sugar regulation for individuals that are insulin resistant or have type 2 diabetes. Research found creatine supplementation improved glucose tolerance and glycogen storage in type 2 diabetes patients when combined with exercise. (7) This means that individuals struggling with metabolic syndrome, and women in perimenopause/menopause would benefit from this as insulin resistance increases as we age.

May Help with Brain Injury

There is early research showing the benefits of creatine for brain injury.

One study involving severe pediatric TBI reported that creatine (≈0.4 g/kg/day for ~6 months) improved recover outcomes. This included shorter post-traumatic amnesia and ICU stay, as well as fewer headaches, dizziness, and fatigue. No safety issues were reported. These are small, non-blinded trials, but they’re the strongest human signals so far. (8)

Reviews conclude creatine may be neuroprotective by bolstering cellular energy, buffering against secondary injury cascades (oxidative stress, calcium dysregulation), and increasing brain phosphocreatine stores—especially helpful during metabolic stress after TBI. Animal models show substantial reductions in tissue damage with pre/post-injury creatine, and narrative/systematic reviews consider it a promising adjunct. (9)

If you’re considering it after a concussion or TBI, talk with your healthcare provider, however recommended dose for TBI is creatine monohydrate 3–5 g/day.

Potential Medical Applications

There is growing research that has shwon that creatine may help with neurological disorders, mood disorders and cardiac function. Creatine shows promise in Parkinson’s and Huntington’s disease, though more trials are needed (10). Research has also found creatine may enhance antidepressant effects in women with major depression and some studies suggest creatine improves cardiac function in heart failure patients. (11,12)

Are There Side Effects of Creatine?

Creatine has one of the best safety profiles among supplements and long-term studies show no harmful effects on kidney or liver function in healthy individuals (13). Common issues may include mild water retention or weight gain and digestive upset if large doses are taken at once. It is not recommended for those with pre-existing kidney disease unless under medical guidance.

Who Should Take Creatine?

• Athletes & Bodybuilders (performance, muscle, recovery).
• Older Adults (muscle preservation, bone health).
• Vegetarians & Vegans (lower baseline creatine levels).
• Individuals with Health Conditions (diabetes, depression, neurological disorders).
• Perimenopause and menopause woman

Why is Creatine so Important for Perimenopausal and Menopausal Women?

There are a number of reasons why creatine should be a integral part of a middle aged woman’s health plan. This includes:

• Muscle & Strength: Estrogen decline accelerates muscle loss; creatine plus resistance training preserves lean mass (14,15).
• Bone Health: Improves bone density indirectly by strengthening muscle and mechanical loading.
• Energy & Fatigue: Supports ATP production, countering midlife fatigue.
• Brain & Mood: May improve cognition and mood stability.
• Metabolism: Helps maintain muscle-to-fat ratio.

How to Take Creatine

Creatine works by saturating your muscles over time, not by giving an immediate boost like caffeine. It is best to take Creatine monohydrate 3–5 g daily your muscles will build up creatine stores within a few weeks (loading optional).

You can take it any time of day although some research suggests creatine may be a little more effective if taken after exercise, especially with a carb + protein meal. One study compared pre- vs. post-workout creatine. They found slightly greater gains in strength and lean mass in the post-workout group. (16) The idea is that after training, your muscles are more insulin-sensitive and nutrient uptake (including creatine) may be higher allowing better transport of creatine into the muscle cells. For people not training daily, pairing it with a regular meal is a simple, effective strategy.

Since many midlife women are taking creatine for muscle and bone health rather than max performance, the best approach is daily, with a meal you won’t forget (e.g., breakfast or post-dinner). Remeber consistency is more important than timing.

Best Creatine Brands in 2025

1. Creatine Monohydrate Powder (Designs for Health)
2. Creatine Monohydrate Powder (Designs for Sport)
3. Creatine Pure Micronized Creatine Monohydrate (Organika)
4. Creatine (Thorne)

To get your creatine now please click the link https://ca.fullscript.com/plans/koru-creatine-options-for-you and place your order today!

Key Takeaways

Creatine is one of the safest, most researched supplements and can be easily integreated into your day to day routine. It’s benefits vary but include muscle growth, recovery, brain health, depression, combta fatigue, support a healthy metabolism, and provide support with aging. Because of these benefits it is especially valuable for women in perimenopause and menopause, aging popultaion, and athletes/people training. It is recommedned that you take creatine monohydrate, 3–5 g daily to optimise results but this might need to be higher if you are looking fpr more brain boosting effects.

References

1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14(1), 18.
2. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198–226.

3. Cooke, M. B., et al. (2009). Creatine supplementation reduces oxidative DNA damage and lipid peroxidation induced by strenuous resistance exercise. J Strength Cond Res, 23(3), 818–824.

1. Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc R Soc Lond B, 270(1529), 2147–2150.
2. McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, 21(5), 549–557.
3. Chilibeck, P. D., et al. (2017). The effect of creatine supplementation on aging muscle: A systematic review and meta-analysis. Open Access J Sports Med, 8, 213–226.
4. Gualano, B., et al. (2011). Creatine supplementation and glycemic control in type 2 diabetic patients. Med Sci Sports Exerc, 43(5), 770–778.
5. https://pubmed.ncbi.nlm.nih.gov/16917445/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/?utm
7. Bender, A., et al. (2008). Creatine supplementation in Parkinson disease: A randomized, double-blind, placebo-controlled trial. Neurology, 71(7), 418–425.
8. Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. J Clin Psychiatry, 68(6), 880–884.
9. Andrews, R., et al. (1998). Creatine supplementation improves skeletal muscle metabolism in congestive heart failure. Circulation, 98(22), 2108–2113.

13. Poortmans, J. R., & Francaux, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108–1110.

1. 1. Forbes et al. (2022) found creatine supplementation improved muscle strength and functional performance in postmenopausal women.
   2. Candow et al. (2014) concluded creatine combined with resistance training combats sarcopenia in older women.
   3. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr, 10(1), 36.