The Rise of Creatine Supplements
Creatine seems to have found its way into countless households—mine included. It’s not just an athlete’s scoop of powder anymore; it’s now a common addition for many, particularly women in their 40s.
This supplement, once known mainly for boosting performance among bodybuilders in the ’90s, has gained a reputation for its powerful effects. After all, with countless studies backing it, creatine is arguably one of the most well-researched supplements out there, showing potential to enhance muscle mass and overall strength.
Dr. Henry Chung, who teaches sport and exercise science at the University of Essex, notes that creatine has become so popular that if you’re not using it, it can feel like you’re missing out. The discussions have shifted from whether to use it to how to incorporate it into daily life—should it be before or after a workout? How much do we actually need?
Considered a naturally occurring compound in our bodies, creatine plays a crucial role in energy production, especially during high-intensity exercises. It fuels those first explosive moments of effort, whether you’re lifting weights or sprinting. Some research suggests that creatine might also improve performance in these activities.
Beyond athletic pursuits, emerging evidence hints that creatine may benefit short-term memory, mood, and focus, though this research is still in its early stages.
But is it true? Can creatine really help with brain fog, that frustrating inability to think clearly or concentrate? This condition can be temporary—it often arises from illness or medical treatments—but for some, especially women experiencing perimenopause, it can be a persistent challenge.
Katie Mansell, 46, juggles weightlifting, running, her role as a chief financial officer, and family life. She felt off-balance a few months ago and struggled to maintain focus in her workouts and daily tasks. A friend suggested creatine, claiming it might change the game.
Since starting with six grams daily, Katie reports a noticeable shift—her mood is better, she’s lifting heavier, and the fog that clouded her thinking has lifted. She feels more motivated, especially in her training sessions. However, she’s also taking magnesium and undergoing hormone replacement therapy, so while she believes creatine plays a role, she acknowledges other factors at play.
On the flip side, some people have found minimal differences, and there’s ongoing discussion about whether most of us get enough creatine from our diets alone. Katie, who follows a vegetarian diet, suspects she was lacking. While our bodies naturally produce about one gram, we typically rely on high-protein foods for the rest—meat and fish being key sources.
Research largely focused on male athletes until recently, leaving a gap in understanding female needs. Dr. Susan Kleiner, a nutritionist, faced challenges guessing the right amounts for her female athletes, given that most studies concentrated on men. Thankfully, recent studies are beginning to factor in women’s hormonal fluctuations, leading to discoveries about creatine’s potential benefits beyond muscle, such as in reproductive health, bone density, and cognitive function.
So, the big question: can creatine assist with brain fog? Professor Emeritus Trevor McMorris finds the possibility intriguing. He notes that brain fog during perimenopause may share similarities with sleep deprivation, an area he’s researched extensively. His work indicates that high doses of creatine might mitigate sleep deprivation effects, potentially aiding memory and cognition.
However, not everyone will experience these benefits. Research suggests creatine may be most effective under certain stress conditions, like sleep deprivation or lower dietary intake. In short, while there’s promising potential for addressing brain fog, more studies are necessary.
Dietician Lucy Upton warns that as creatine’s popularity grows, we might start to see more side effects. The extensive research so far has occurred in controlled environments, and we need to consider the variability of individuals’ responses to dosage and existing health issues.
Currently known side effects include stomach upset, muscle cramps, and bloating. Anyone with kidney issues should seek medical advice before using it. Dr. Chung believes there’s generally no harm in healthy adults experimenting with the supplement but reiterates that results might be limited and not a miracle solution.
As for me, I gave creatine a shot a while back but ultimately stopped after a month—thanks to that pesky brain fog. Maybe I’ll reconsider and try it again.
