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Creatine isn’t just for bodybuilders anymore—it’s one of the most researched and effective supplements for both physical and cognitive performance, and it’s gaining popularity among a much broader audience, especially women, for its benefits toward cognitive function, mood, and hormonal balance—especially during perimenopause and menopause.
Creatine helps your body make ATP, the energy source your muscles and brain use during physical and mental activity. About 95% of it is stored in muscles, boosting strength and endurance, while the rest supports brain function. Most people only have about 60–80% of their creatine stores filled, since diet and natural production alone usually aren’t enough. That’s where supplements come in.
With a daily dose of 3–5 grams, many people start seeing improved strength and workout performance within 1–2 weeks. By week 4, your creatine stores should be saturated, leading to better recovery, reduced soreness, and ongoing benefits with consistent use.
To maintain benefits, take creatine every day. Skipping doses will lower your creatine levels and reduce its effectiveness.
Look for pure creatine monohydrate with 3–5 grams per serving and third-party testing. Powders are the most effective form. Some blends include extras like taurine or electrolytes to support recovery and hydration.
Our favorite creatine supplements:
Creatine works best when combined with strength training. Mix it into your daily routine—and smoothies, coffee, or shakes—to maximize its full potential.
