881. Bodybuilders have been taking creatine for decades, and its effects on strength and muscle mass are well established. Lately it's also being sold for brain health, better sleep, and menopause. The evidence on those newer claims is a lot thinner, but it isn't nothing.
Creatine is stored mostly in your muscles, where it powers short bursts of high-intensity effort. Your body makes some of it, and you get the rest from meat and fish, which is why vegans tend to run lower. Stores also decline with age as muscle mass drops.
Monica walks through what the research actually shows, including her own experiment with creatine supplementation:
- Why creatine doesn't build muscle directly, and what it does instead
- The 2 to 5 pounds of water weight most people gain in the first few weeks, and why it isn't the kind you'd notice in your jeans
- What a 2025 meta-analysis found about creatine, resistance training, and strength in adults over 50, and why the training group eventually caught up
- The sleep-deprivation studies, where a single large dose measurably improved memory and processing speed for up to nine hours
- Why women may respond differently than men
- What the cognition research in older adults does and doesn't support
- Whether creatine is hard on your kidneys, and what that creatinine bump on your bloodwork really means
- Loading doses versus starting straight at maintenance
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References
Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports
Single-Dose Creatine Reduces Sleep Deprivation-Induced Deterioration in Cognitive Performance
Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults | Nutrition Reviews | Oxford Academic
The impact of creatine supplementation associated with resistance training on muscular strength and lean tissue mass in the aged: a systematic review and meta-analysis | European Review of Aging and Physical Activity | Springer Nature Link
Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause - PMC
Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females
Impact of creatine supplementation on menopausal women’s body composition, cognition, estrogen, strength, and sleep: Journal of the International Society of Sports Nutrition: Vol 22, No sup1
Effect of creatine supplementation on kidney function: a systematic review and meta-analysis - PMC
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