This supplement will help you age better (and banish brain fog!)

Words by Gail Shortland

Every week, there’s a new viral health trend, but this time, it’s actually worth getting excited about the latest must-try daily boost. Creatine is a nutritional supplement that can improve exercise performance and promote muscle growth – but there are also other significant health benefits, which is why it isn’t just athletes or gym goers who are rushing to add creatine to their routine.

With science suggesting it can boost brainpower, increase energy levels and even have a positive effect on women going through the menopause, the interest in this organic secret weapon is gaining some serious traction.

Creatine is one of the most widely researched natural supplements out there, due to its fat-free ability to build muscle and strength, which is beneficial to the sports industry. But what is it, exactly?

Creatine can play a significant role in women’s health

Dr Suzanne Wylie, GP and medical adviser for IQdoctor says, ‘Creatine is a naturally occurring compound found in small amounts in certain foods and also synthesised by the body. It is best known for its role in improving physical performance, particularly in high-intensity exercise. However, there is growing interest in its potential benefits beyond the gym, especially regarding brain health, ageing, weight management, and even hormone-related symptoms in women.’

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Creatine is made up of three amino acids, glycine, arginine and methionine. It’s produced in the body by the liver, kidneys and pancreas, and 95% of the body’s creatine is stored in skeletal muscle, where it plays a vital role in energy production during exercise, especially during short bursts of intense activity.

It can also be found in foods like red meat, fish and poultry, but it can be very difficult to get the recommended 3-5g of creatine per day from diet alone. That is where supplements come in – in various forms including powder, capsules and gummies.

There are also different types of creatine, but the consensus is that creatine monohydrate is the best choice because it has been heavily researched, it’s effective, and it is also a more budget-friendly option.

Interestingly, females have naturally lower creatine stores than men, meaning women can respond better to creatine supplementation – often resulting in double the benefit for exercise performance. And a significant study has highlighted creatine’s potential specifically for women’s health, from menstrual cycle, pregnancy and menopause.

Pete Williams, Medical Scientist and IFM Certified Practitioner, believes that creatine is the number one health supplement recommendation right now and that the science backs this up. ‘I’ve been using creatine personally and with patients for over 30 years. It’s one of those supplements that just works, consistently delivering noticeable results,’ Pete says. ‘Traditionally, creatine has been popular with athletes and gym-goers to improve strength and muscle mass, boost performance during high-intensity exercise and speed up recovery. But it’s not just for athletes anymore.

‘Thanks to its energy-supporting properties, creatine is now being used more widely in clinical settings, including for chronic fatigue, multiple sclerosis, Long Covid, and essentially any condition where energy production is compromised.’

Brain food

Creatine can play a big part in boosting your brain.

‘From a brain health perspective, creatine is believed to support cognitive function by enhancing energy metabolism in the brain,’ says Dr Wylie. ‘The brain is a highly energy-demanding organ, and creatine helps replenish ATP (adenosine triphosphate), the primary energy currency of cells. This could be particularly beneficial during times of increased mental demand, sleep deprivation, or in neurodegenerative conditions. Some studies suggest that creatine supplementation may improve memory and executive function, particularly in older adults or individuals with low dietary intake, such as vegetarians.’

Creatine can also play a part in improving your state of mind. Raquel Britzke, Doctify-rated Registered Dietitian and Sports Nutritionist, adds, ‘Creatine also protects our brain because it has antioxidant properties and helps balance brain chemicals linked to mood and well-being, such as dopamine and serotonin. It can also help with depression and contribute to emotional well-being.’

Studies, although they are in early stages, show significant promise in creatine being used to help cognitive function in those with Alzheimer’s by energising the brain. More research needs to be done, but initial results are promising.  

Taking creatine when you’re sleep deprived can be very positive as it helps brains to function better. Several studies have shown that those who took creatine under controlled conditions, had better reaction times, balance, mood, and memory when they were sleep-deprived.

Pete says, ‘Creatine has long been used in traumatic brain injury to aid recovery, but more recently, it’s gaining attention for its role in cognitive performance. Since creatine supports brain energy metabolism, it can improve memory, focus, and mental clarity.

‘One randomised controlled trial* published in 2024 tested 20 grams of creatine per day for 1 week in healthy adults.
The results showed that participants experienced improvements in working memory and reaction time, particularly during mentally demanding tasks. This suggests creatine might help protect or enhance cognitive function, especially in people under stress, sleep-deprived, or ageing.’

Anti-ageing qualities

When it comes to anti-ageing, creatine can play a part by boosting the muscles and bones in our bodies, adding protection against age related decline. ‘As for anti-ageing benefits, creatine shows some promise,’ says Dr Wylie. ‘Ageing is often accompanied by a decline in muscle mass and strength (sarcopenia), as well as cognitive decline.

‘By supporting cellular energy production, creatine may help preserve muscle mass and function in older adults. There is also emerging evidence suggesting it may have neuroprotective effects, potentially slowing the progression of age-related cognitive decline. While these findings are encouraging, more robust clinical trials are needed to confirm long-term benefits.’

Raquel points out how creatine’s ability to increase muscle mass combined with brain boosting benefits, makes it a successful anti-ageing tool. ‘As we age, muscle mass decreases and mitochondrial efficiency declines. Creatine helps preserve muscle mass and strength, improves energy levels for daily activities, and improves metabolic efficiency,’ she explains. ‘These benefits, combined with cognitive support, make creatine a valuable supplement for preserving quality of life during the aging process.’

By improving muscle and bone density, you can reduce the risk of falls and fractures, which are common concerns as we get older.

Menopause benefits

Creatine is often mentioned as a supplement that menopausal and post-menopausal women could benefit from taking. Raquel says, ‘Yes, creatine can help reduce perimenopause and menopause symptoms because of its effects on the brain and metabolism. During perimenopause and menopause, estrogen and progesterone levels drop, which can affect mood, memory, and energy. Creatine increases the energy available in brain cells, improving memory, focus, and helping to combat the ‘brain fog’ that is very common at this stage of women’s lives.

‘It also helps with the production of neurotransmitters such as serotonin and dopamine, which are important for emotional balance affected by fluctuations in estrogen and progesterone hormones. Creatine also helps maintain muscle mass and an active metabolism, which is essential at this stage, as the drop in these hormones can lead to muscle loss and a slowdown in metabolism. So, creatine can improve mental energy and general well-being during perimenopause and menopause.’

Weight gain or loss?

Due to the muscle-building qualities of creatine, there is an assumption that taking it can make you put on weight, but Dr Wylie says that is a misconception. ‘Creatine is not a fat-burning supplement. It does not suppress appetite or directly promote fat loss, however, it does not cause weight gain in the form of fat either,’ Dr Wylie explains. ‘Any weight increase associated with creatine use is typically due to water retention within the muscles and, over time, an increase in lean muscle mass. This increase in muscle can modestly enhance basal metabolic rate, potentially supporting weight management when combined with regular physical activity.’

Raquel agrees that creatine can help in an indirect way. ‘If you gain muscle mass you will increase your metabolism, and it will be easier to lose weight. The more muscle you have, the more calories your body burns even while resting, which helps with the weight loss process.’  

Creatine has zero calories but if you’re taking it as part of a muscle building programme, you will see an increase on the scales – but you are likely to be toned and healthy.

Safety first

Before taking any supplement, it’s important to consider in the context of your overall health, diet, and medical history and discuss with a healthcare professional before starting creatine. There have been some reports that creatine could cause hair loss, and even cause kidney damage, but latest studies revealed no evidence to back this up. Some people can experience digestive issues, such as cramps and stomach upset but they are uncommon and usually mild. Most importantly, any pre-existing disorders should always be taken into consideration.

You can take creatine in various forms. The best-selling creatine powder on Amazon right now is the Optimum Nutrition Micronised Creatine Powder that you can add to water or juice, to make a shake. Taking creatine as a gummy is a popular option with a variety of flavours. Creatine monohydrate remains the most researched kind of creatine on the market with no additives, so it’s the perfect place to start.

‘Creatine is one of the most well-researched and safest supplements available,’ Pete says. ‘While athletes and gym goers will benefit, so will older adults (for brain and muscle health), those with energy metabolism disorders (CFS, MS, Long Covid), vegetarians and vegans who typically get less creatine from food and students or professionals seeking mental stamina and clarity

‘Creatine is no longer just about building muscle. It’s emerging as a powerful ally in brain health, cognition, and energy-related disorders. It’s safe, affordable, and easy to integrate into your daily routine, which is why, after three decades of clinical use, it remains my go-to supplement.’

Which foods contain creatine?

Red meat

Beef and lamb are among the most potent sources of creatine. A 100-gram serving of beef contains approximately 0.5 grams of creatine. 

Fish

Herring, salmon, tuna, and cod are good sources of creatine. One kilogram of herring can contain 6.5 to 10 grams of creatine. Salmon and tuna also provide creatine along with omega-3 fatty acids. 

Poultry

Chicken is a source of creatine, though in smaller amounts than red meat. It provides around 3 grams of creatine per kilogram. 

Dairy

Milk, cheese, and yoghurt contain small amounts of creatine. Eggs, while not as high in creatine as meat or fish, are still a good source of protein. A large egg contains approximately 0.1 grams of creatine. 

Vegetarian and vegan options

While creatine is naturally found in animal products, vegans can focus on consuming foods rich in the amino acids, glycine, arginine, and methionine, which are needed for creatine synthesis. Pumpkin seeds, walnuts, almonds, spinach, and spirulina, for example.

Cooking advice

Heat reduces creatine content, so be mindful of this when you cook your meals. Steaming or poaching fish will be better than roasting and frying. Cooking meat at high temperatures or for long periods can lead to less creatine in your cut, so avoid overcooking or charring, but always check the internal temperature for safe eating.