This episode cuts through the noise and explains why creatine is one of the most effective, well-researched supplements for women, not just for building muscle, but for thinking sharper, recovering faster, and staying steady when life is heavy. We break down the physiology, the misconceptions, and the real-world benefits so you can use creatine with clarity and confidence.
I used one main paper to research all the mechanistic stuff for this episode. It is free to access and it's AMAZING:
Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations â A Narrative Review
GutiĂ©rrez-HellĂn J., Del Coso J., Franco-AndrĂ©s A., Gamonales J.M., Espada M.C., GonzĂĄlez-GarcĂa J., LĂłpez-Moreno M., Varillas-Delgado D.
Nutrients (2025).PMCID: PMC11723027 | DOI: 10.3390/nu17010095
Then some of the other studies I mentioned can be found here:
1. Single Dose Creatine Improves Cognitive Performance and Induces Changes in Cerebral High-Energy Phosphates During Sleep Deprivation
Gordji-Nejad A., Matusch A., Kleedörfer S., Patel H.J., Drzezga A., Elmenhorst D., Binkofski F., Bauer A.
Scientific Reports (2024).PMCID: PMC10902318 | DOI: 10.1038/s41598-024-54249-9
What itâs aboutA high single dose of creatine helped offset the cognitive decline and metabolic stress caused by sleep deprivation, temporarily boosting brain energy systems and mental performance.
2. Creatine Promotes Endometriosis Progression by Inducing M2 Polarization of Peritoneal Macrophages
Chen S.-M., Liu Y.-K., Ma X.-Q., Wei C.-Y., Li M.-Q., Zhu X.-Y.
Reproduction (2024).
DOI: 10.1530/REP-24-0278 | PMID: 39679878
What itâs aboutThis study found that creatine can shift peritoneal macrophages into an M2, pro-growth state, which may accelerate inflammation, angiogenesis, and lesion development in endometriosis.
3. Effects of Long-Term Low-Dose Dietary Creatine Supplementation in Older Women
Lobo D.M., Tritto A.C., da Silva L.R., de Oliveira P.B., Benatti F.B., Roschel H., NieĂ B., Gualano B., Pereira R.M.R.
Experimental Gerontology (2015).
DOI: 10.1016/j.exger.2015.07.012 | PMID: 26192975
What itâs about
A year of very low-dose creatine (1 g/day) was safe but too small a dose to produce measurable changes in bone health, lean mass, or muscle function in postmenopausal women.