Creatine is taking over our social feeds… but is it actually worth the hype? Creatine is one of the most researched supplements in sports nutrition, and it’s becoming increasingly popular not just for gym performance, but also for women’s health and brain function.
What Is Creatine?
Creatine is a non-essential nutrient, meaning your body can produce it naturally (around 1g per day), and you can also obtain it through food (another ~1g per day). It’s found mainly in animal-based foods like meat and fish, which is why vegetarians and vegans often have lower creatine stores.
What Does Creatine Do in the Body?
Most creatine is stored in skeletal muscle, where it helps produce quick energy for short bursts of high-intensity exercise (think sprinting, lifting, jumping). However, muscle stores are limited — your body only has enough creatine stored to fuel around 8–10 seconds of maximal effort.
Creatine Supplements: Why Do People Take Them?
The most common form is creatine monohydrate, a white powder that can be mixed into water, juice, smoothies, or stirred into foods like Greek yoghurt. When taken consistently, creatine monohydrate can increase muscle creatine stores and improve performance in high-intensity training.
Where Is Creatine Most Talked About?
1. Sport and Performance Enhancement
Creatine is consistently shown to improve:
- Strength
- Muscle endurance
- Muscle hypertrophy (growth), especially when combined with resistance training
It’s also helpful for short, repeated high-intensity bursts (under 30 seconds), making it popular for sports like football, netball, soccer, basketball, and sprint training.
There’s also evidence that creatine may support recovery after injury or immobilisation by helping reduce muscle loss during periods of reduced activity.
2. Women’s Health
Hormonal changes can influence creatine metabolism, which is why creatine may be particularly beneficial during:
- Menstruation
- Pregnancy and postpartum
- Perimenopause and menopause
Research suggests creatine may support:
- Strength and exercise performance in pre-menopausal women
- Muscle and bone health in post-menopausal women (especially when paired with resistance training)
- Mood and cognition by supporting brain energy balance
3. Brain Health and Cognition
Creatine is also stored in the brain (in smaller amounts than in muscle) and helps support energy production. Emerging research suggests creatine supplementation may improve:
- Memory
- Attention and processing speed
- Reasoning and cognitive performance
There is also some evidence it may assist with recovery after mild traumatic brain injury (concussion), although research is still developing.
Creatine monohydrate is one of the most effective and well-studied supplements available, with benefits extending beyond sport into women’s health and cognitive performance.
If you’re unsure whether creatine is right for you — or how to incorporate it safely into your nutrition plan — I’d love to support you.
Book an initial consultation online or in clinic to create a plan tailored to your goals.
Chyncia Salerno
Accredited Practising Dietitian & Sports Dietitian
