Discover the Expanding Role of Creatine for Brain Function, Hormonal Balance, and Women’s Health
Creatine is not just for heavy lifts, stronger muscles and more powerful contractions. A growing body of research continues to reveal the benefits of a creatine supplement beyond the gym.
The ever-longer list of non-exercise benefits includes cognitive function, hormonal balance, metabolic health, and even support for women’s health during key life stages such as menopause, and may even ease hormonal shifts around your cycle.
Cognitive Benefits
Creatine plays a central role in cellular energy metabolism through the phosphocreatine (PCr) system, which is not limited to muscles.
Supporting energy production at the cellular level is also crucial for brain energy homeostasis, especially during tasks that demand high cognitive effort.
One meta-analysis¹ found that creatine supplementation significantly enhanced cognitive performance, particularly in tasks requiring short-term memory and quick thinking.
Improved energy production within brain cells may also affect levels of neurotransmitters, such as serotonin and dopamine. This neuromodulator effect² means creatine can enhance cognitive functions such as memory and reasoning, and mood regulation.
Creatine’s other research-backed cognitive benefits include:
- Improved working memory and intelligence under mental stress or sleep deprivation³.
- Faster reaction times and better task performance in both young adults and the elderly¹.
- Neuroprotection and support in neurodegenerative conditions such as Parkinson’s and Alzheimer’s disease, thanks to creatine’s role in mitochondrial function and reducing oxidative stress⁴.
Research also shows that it may play a powerful role in improving mental health. A double-blind clinical trial⁵ found that women suffering from depression who took creatine alongside an SSRI improved their depression scores by twice as much compared to those taking medication alone by week four.
Hormonal Health & Energy Metabolism
Creatine has also been linked to improved mitochondrial function – the powerhouse of our cells. This improved function supports ATP synthesis in all tissues, which is particularly beneficial for cells under stress or in ageing individuals⁶.
Regarding hormonal balance, in addition to increasing the anabolic hormones testosterone and growth hormone, creatine supplementation has been shown to reduce the catabolic hormone cortisol, especially in short-term studies³.
Creatine’s ability to enhance glucose metabolism and insulin sensitivity, particularly when combined with exercise, may also help manage type 2 diabetes⁷, which is linked to numerous lifestyle diseases and weight gain.
Women’s Health and Menopause
Women stand to benefit more from creatine supplements than men, yet many avoid these products due to misconceptions around their role in muscle development and myths about water retention.
The truth is that women, especially those in perimenopause and post-menopause, can benefit significantly from creatine.
In fact, some research suggests that it could offer women more benefits because they typically store 70–80% less creatine than men⁸ due to their lower muscle mass (we store creatine predominantly in muscle cells and some in the liver).
One study⁸ found that a creatine supplement may be particularly important for women during menstruation, pregnancy and post-partum due to “hormone-related changes” in how the body uses and produces creatine.
Research⁸ also shows that combining a creatine supplement with resistance training can benefit perimenopausal, menopausal and postmenopausal women by helping to counter the loss in muscle, bone density, and strength that typically accompanies the condition.
Emerging evidence suggests creatine can:
- Help maintain muscle mass and strength in postmenopausal women, aiding in fall prevention and bone health⁹.
- Support brain health during menopause, where declining oestrogen levels may impair brain energy metabolism¹⁰.
- Alleviate mood disturbances and cognitive decline linked to hormonal changes, with creatine potentially acting as an antidepressant adjunct¹¹.
These studies emphasise creatine’s promise as a safe, well-tolerated, and potentially powerful supplement for improving physical and mental health outcomes in ageing women.
Count Creatine In
With its low cost, excellent safety profile, and expanding evidence base that proves its effectiveness, creatine supplements like Primal Creatine 5000 and Primal Creatine Charge offer a compelling value proposition.
The proven benefits should make it a staple product in our broader supplement strategies aimed at supporting our overall health, for both men and women, not just our performance-focused goals.
References:
- Avgerinos, K.I., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology.
- Meftahi GH, Hatef B, Pirzad Jahromi G. Creatine Activity as a Neuromodulator in the Central Nervous System. Arch Razi Inst. 2023 Aug 31;78(4):1169-1175. doi: 10.32592/ARI.2023.78.4.1169. PMID: 38226371; PMCID: PMC10787915.
- McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly and young populations. Psychopharmacology.
- Robert H. Andres, et al. Functions and effects of creatine in the central nervous system, Brain Research Bulletin, Volume 76, Issue 4, 2008, Pages 329-343, ISSN 0361-9230, https://doi.org/10.1016/j.brainresbull.2008.02.035.
- Lyoo IK, Yoon S, Kim TS, Hwang J, Kim JE, Won W, Bae S, Renshaw PF. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. 2012 Sep;169(9):937-945. doi: 10.1176/appi.ajp.2012.12010009. PMID: 22864465; PMCID: PMC4624319.
- Gualano, B., et al. (2016). Creatine supplementation: evaluating the potential role in conditions involving mitochondrial dysfunction. Current Pharmaceutical Design.
- Solis MY, Artioli GG, Gualano B. Potential of Creatine in Glucose Management and Diabetes. Nutrients. 2021 Feb 9;13(2):570. doi: 10.3390/nu13020570. PMID: 33572228; PMCID: PMC7915263.
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
- Candow, D.G., et al. (2014). Effect of creatine and resistance training on muscle strength and bone health in aging adults: a randomized controlled trial. Journal of Gerontology.
- Forbes, S.C., et al. (2021). Creatine supplementation during menopause: Targeting health in aging women. Frontiers in Nutrition.
- Allen, P.J. (2010). Creatine supplementation and brain health. Nutritional Neuroscience.
- Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. Journal of Clinical Psychiatry.