Creatine: An Unexpected Ally for Women’s Memory and Focus?

26th May 2025

2 minutes read

Creatine: An Unexpected Ally for Women’s Memory and Focus?

Creatine has long been associated with physical performance. Athletes use it to boost muscle strength and accelerate recovery, making it a popular supplement in the world of bodybuilding. However, recent research suggests that its benefits extend far beyond muscles.

Scientists are increasingly exploring creatine’s impact on the brain — particularly in women. This common supplement may play a key role in enhancing memory, concentration, and overall cognitive function.

The brain: a high-energy organ

Although it accounts for only 2% of body weight, the human brain consumes around 20% of the body’s energy. Creatine helps regulate cellular energy by supporting the recycling of ATP, the primary fuel for neurons.

In women, whose neurological demands fluctuate due to hormonal cycles, stress, or pregnancy, this additional energy reserve may significantly support mental performance.

Cognitive function and creatine: what does the research say?

Studies over the past decade have revealed a connection between creatine supplementation and improved cognitive function. One Australian study found that women who took creatine for six weeks performed better on memory and attention tasks than those who received a placebo.

The benefits appear particularly noticeable during periods of sleep deprivation, high stress, or mental overload — common scenarios in the lives of many active women.

Why might women benefit more?

The reasons why creatine’s cognitive effects are often more pronounced in women may lie in metabolic and hormonal differences. Some researchers suggest that women naturally have lower brain creatine levels, making supplementation more impactful.

Additionally, hormonal fluctuations — especially in estrogen — may interact with creatine metabolism, influencing its effectiveness in brain function.

Safety, dosage, and recommendations

Creatine is widely considered one of the safest supplements available, with minimal side effects when taken at recommended doses (usually 3 to 5 grams daily). Nonetheless, it is essential to consult a healthcare provider before starting any supplement regimen, especially for pregnant or breastfeeding women.

Creatine is not a miracle cure but could serve as a valuable tool to enhance cognitive performance when integrated into a healthy lifestyle.