**The Rise of Creatine: From Gym Floors to Kitchen Cupboards**
Creatine, a once niche supplement associated almost exclusively with bodybuilders and elite athletes, has undergone a remarkable transformation in recent years. No longer confined to the realm of professional sports, creatine has found its way into the daily routines—and kitchen cupboards—of a much broader audience, including women in their 40s who are searching for ways to boost their physical and mental wellbeing.
### What Is Creatine?
At its core, creatine is a naturally occurring compound found within our muscles. Our bodies produce about one gram per day, with the remainder typically obtained from dietary sources like meat and fish. Creatine’s primary role is to help cells produce energy, particularly during high-intensity, short-duration activities such as sprinting or lifting weights. It is a crucial component in the ATP-CP energy system—the body's fastest and most powerful way to generate energy in the first 10-20 seconds of intense physical effort.
For decades, creatine supplementation has been the subject of thousands of studies. Most of this research has focused on its ability to increase muscle mass, enhance overall strength, and improve athletic performance. But now, interest is growing in its potential benefits beyond the gym, especially regarding cognitive function, mood, and even symptoms like “brain fog.”
### Creatine Goes Mainstream
Dr. Henry Chung, a lecturer in sport and exercise science at the University of Essex, notes the dramatic shift in creatine’s popularity: “Creatine has become so big, you feel that if you are not using it, you are kind of losing out.” What was once the preserve of elite athletes is now a staple for everyday people seeking an extra edge—whether in their workouts, their work life, or their mental clarity. The questions have moved from “Should I take creatine?” to “When and how should I take it? Before or after exercise? Every day? In what form: powder, tablets, or gummies?”
This growing mainstream adoption has been particularly notable among women in midlife, many of whom are navigating the challenges of perimenopause, including symptoms such as fatigue, mood swings, and brain fog.
### The Case for Cognitive Benefits
Brain fog is a common but poorly defined condition characterized by difficulties with memory, focus, and mental clarity. It can be a short-term side effect of illness or medical treatments, but for millions of women, it appears as a symptom of perimenopause due to hormonal fluctuations.
Anecdotal evidence suggests that creatine could help. Katie Mansell, a 46-year-old from Merseyside, England, exemplifies this new wave of creatine users. As a vegetarian, full-time executive, and active mother, Katie found herself struggling with both physical training and mental focus. “A few months ago, I was out of sorts. I was finding training really hard work and I was struggling to focus on things,” she recalls.
On a friend’s recommendation, Katie began taking six grams of creatine daily. She soon noticed that her mood was lighter, her physical strength improved, and the mental fog began to lift. “I’ve got more motivation to do things, especially when it comes to training. I feel stronger when I’m lifting and bouldering, and I can also think more clearly,” she says.
Katie’s experience comes with caveats: she has also started magnesium supplements and hormone replacement therapy (HRT), making it difficult to attribute her improvements to creatine alone. Still, she is convinced it has made a positive difference, particularly as a vegetarian who may not get enough creatine from her diet.
### Gaps in the Research: Women and Creatine
Despite creatine’s long history as a sports supplement, much of the research to date has focused on men. Dr. Susan Kleiner, a high-performance nutritionist, reflects on her earlier challenges: “I used to have to guess what my female athletes needed. All the research was based on men.” Only in recent years have scientists begun to study how creatine interacts with female biology, particularly in relation to hormonal fluctuations during perimenopause.
These new studies are revealing that creatine may have benefits beyond muscle health. It could potentially support aspects of reproductive health, bone health, and brain function—all of which are affected by hormonal changes in midlife women. This is an important shift, as it opens the door to more targeted recommendations for women experiencing perimenopausal