What's All the Fuss About Creatine? A Naturopath's Honest Take

If you've been on social media at all lately, you've probably seen creatine everywhere, and not just in gym circles anymore. It's being talked about for brain health, mood, energy and healthy ageing, especially for women. So what's actually going on, and is the hype backed by anything?

The well established part

Creatine is one of the most researched supplements there is, and the evidence for muscle strength, power and exercise performance is genuinely solid. Your body makes some naturally and stores the rest in muscle, where it helps produce quick energy. This is the part of the creatine story that's been well proven for decades.

Why it's suddenly everywhere for women

This is the newer and more interesting bit. Women naturally tend to have lower creatine stores than men, partly due to muscle mass and partly due to lower intake from foods like red meat. Recent research has started looking at what happens when that gap is addressed, and the early findings are promising, particularly around brain energy, mood, memory and cognitive performance under stress, sleep deprivation or during the hormonal shifts of perimenopause and menopause.

It's worth being upfront that a lot of this is still emerging research rather than settled fact. A 2026 trial in perimenopausal and menopausal women found improvements in reaction time and brain creatine levels, which is exciting, but researchers are clear that it's too early to call creatine a treatment for menopausal symptoms specifically. The bone health research, in particular, has been more mixed than some headlines suggest.

What we tell clients

Creatine is inexpensive, well studied for safety at standard doses, and genuinely useful for many people, particularly those who are strength training, and women who may be running lower on natural stores. But like anything, whether it's right for you and at what dose depends on your individual health picture, especially if you have any kidney concerns or are taking other medications.

Worth a conversation

If you've been wondering whether creatine deserves a place in your routine, it's a genuinely good question to bring to your naturopath rather than working it out from social media alone. Our naturopaths are happy to talk through where the evidence actually stands and whether it fits your goals, whether that's strength, energy, brain health or general healthy ageing.