Creatine: From Gym Bro Staple to Women’s Wellness Secret Women

This article contains affiliate links, which means we may earn a small commission if you purchase through them, at no extra cost to you.

For a long time, creatine lived in a very specific category in my mind.

Bodybuilding.

Heavy lifting.

Gym culture.

The first time I really heard about creatine was through a friend who was into weightlifting and bodybuilding. It was always mentioned casually — something taken for strength or muscle gains — and I never gave it much thought. It didn’t feel relevant to me, and honestly, I assumed it wasn’t “for women.”

So I filed it away and moved on.

But over the years, creatine kept resurfacing — not in fitness circles, but in conversations around women’s health, aging, and cognitive function. I started seeing it mentioned in research summaries, podcasts, and discussions focused on maintaining strength and mental clarity as we age.

That’s when I decided to look into it more seriously.

What Creatine Actually Is

Creatine is a naturally occurring compound made from amino acids. The body produces it on its own, and small amounts are also obtained through food — primarily red meat and fish.

Its main role is supporting cellular energy production, particularly in tissues that require quick, repeated energy output. While this is why creatine became popular in athletic settings, muscles are not the only tissues that rely heavily on energy.

The brain is one of the most energy-demanding organs in the body — and creatine is stored there too.

This is where creatine becomes relevant well beyond the gym.

Creatine and Women as We Age

As women age, several physiological changes happen gradually:

• Declining muscle mass and strength

• Reduced efficiency in cellular energy production

• Increased cognitive fatigue

• Hormonal changes that affect recovery and resilience

Women also tend to consume less dietary creatine overall, which means baseline levels are often lower to begin with.

Research has increasingly explored creatine for its role in:

• Supporting muscle preservation

• Improving strength and recovery

• Supporting cognitive performance

• Reducing mental fatigue

This is what shifted my perspective. Creatine isn’t just about building muscle — it’s about supporting energy where the body and brain need it most.

My Experience Taking Creatine

After looking into the research, I decided to try creatine.

The first thing I noticed was mental clarity. I felt more “on,” more present, and clearer in my thinking without that underlying haze.

Alongside that, I noticed a small but steady lift in energy. Mornings felt easier, movement felt more natural, and working out felt less forced.

Creatine isn’t a stimulant. There was no jitteriness or spike — just a noticeable improvement in how my feels.

That’s what made it worth continuing.

What Kind of Creatine Should You Take?

Despite the many versions on the market, the evidence is very clear:

Creatine monohydrate is the most researched and most effective form.

It’s the type used in the majority of scientific studies — including those related to strength, cognition, and aging — and it’s consistently shown to be safe and effective for healthy individuals.

When choosing a creatine, look for:

• Creatine monohydrate only

• Unflavoured

• No added fillers or sweeteners

• Reputable or third-party tested brands

More expensive or “advanced” formulas are not necessary.

Creatine Options I Trust

Thorne Creatine Monohydrate

This is the one I personally take. It’s unflavoured, contains only creatine monohydrate, and is produced with very high quality and testing standards.

Jacked Factory Creatine Monohydrate

NSF-certified and widely trusted, especially among athletes and health-focused users.

BulkSupplements Creatine Monohydrate

A straightforward, lab-tested option with no fillers, and a more budget-friendly choice.

All three are solid, high-quality options — the key is consistency, not brand hopping.

Final Thoughts

Creatine has been part of sports and fitness conversations for decades, but its relevance extends far beyond the gym. When you look at how it supports cellular energy — in both the body and the brain — it becomes easier to understand why it’s being discussed more in the context of women’s health and aging.

If you give it a try, let me know!!

Love Lia