Creatine: the One Supplement You Need for a Stronger Body & Sharper Mind

healthbrain
Written By Lo Myrick

If you’ve followed me for a while and you’re not taking Creatine yet - what are you waiting for?!

Creatine is one of the most studied, safest, and most effective supplements on Earth, with more 1,000 research papers supporting its use.

Many people think this is just for muscle growth but creatine has been shown (via multiple studies) to improve brain health, mood, help with fatigue, heart health, gut function, muscle recovery, and jet lag. There’s also been great research on benefits of creatine for aging and preventing/slowing cognitive decline.


Creatine has been clinically shown to:

  • Support memory performance by up to 29%

  • Improve processing speed by up to 25%

  • Promote muscle growth with up to 21% faster recovery

Dr. Abbie Smith-Ryan, a renowned researcher in exercise physiology and sports nutrition at UNC, and leading expert in women’s health, fitness and nutrition says that Creatine is “Low cost, minimal risk, with high benefit.”

Dr. Stacy Sims, an internationally recognized Performance Coach and exercise physiologist + women’s health expert, says “There are few supplements I recommend across the board. Creatine is one of them. A growing body of research shows it can help increase strength, power, and athletic performance in females, and it’s also good for your brain health.”

Dr. Andrew Huberman, a Stanford University neuroscientist and tenured professor of neurobiology and ophthalmology, and host of “The Huberman Lab” podcast, talks at length about Creatine on many episodes of his podcasts, says: “Creatine can be a fuel source for neurons in the brain... It has cognitive-enhancing effects, particularly within the prefrontal cortex, enhancing focus and concentration. … Creatine also helps in recovering from muscle damage and can potentially aid in fat loss... It draws more water into muscles and can increase power output.”

If there’s one supplement to take to get the biggest “bang for your buck” it’s undoubtedly creatine.

Keep reading to get the facts, dosing, and myths—debunked.

Plus, see below for a discount on my recommended Creatine.


Disclaimer: This is not medical advice. Talk to your clinician if you’re pregnant, have medical conditions,, if you have kidney disease, significant medical conditions, or take prescription meds, are at high risk, etc.

Myths, Debunked

Myth: “Creatine causes bloating.”
Reality: No. High‑quality creatine monohydrate increases intracellular water (inside muscle), not subcutaneous water (under the skin). Muscles look and perform better—no puffy face. (I can attest to this as well but if you’re still skeptical, read more here)

Myth: “Creatine causes weight gain in women.”
Reality: Not in the way you fear. Creatine + resistance training can increase lean mass and reduce body fat. Creatine crea muscle and intracellular water, which is the point.

Myth: “Creatine is only for bodybuilders.”
Reality: It’s for anyone who wants a stronger body and sharper mind—athletes, weekend warriors, executives, parents, students. Benefits include power, recovery, cognition, and mood.

Myth: “Creatine only works for some people.”
Reality: Most people respond when they take an effective daily dose consistently. There will be differences in individuals in benefits experienced based on many factors, including genetics, age, weight, belief systems, diet, and more. If you’re plant‑based or training hard, you may notice even bigger benefits. Quality and consistency matter.

Benefits You Can Feel (Body + Brain)

  • Increases lean muscle mass

    • Supports higher training volumes and faster recovery so you build muscle more efficiently. Expect better reps, sets, and strength gains.

  • Cognition & brain performance

    • Research shows improvements in memory and processing speed—especially helpful when sleep or stress isn’t perfect.

  • Mood

    • Dr. Stacy Sims and Dr. Rhonda Patrick, among other researchers, have found that creatine can support low‑grade anxiety/depressive symptoms and overall mental resilience, particularly during high‑stress blocks.

    • 10g of Creatine per day has been clinically shown to improve mood and reduce feelings of depression

  • Helps with sleep deprivation & fatigue

    • On jet lag, travel, new‑parent life, or deadline weeks, creatine helps your brain and body keep up when sleep falls short. (Talk to your doctor if you’re pregnant or breastfeeding.)

  • Bone health

    • When paired with resistance training, creatine can support bone mineral density—a key longevity lever.

  • Heart health

    • Emerging evidence suggests creatine may support cardiovascular function (e.g., cardiac energy systems and vascular responses). Early findings are promising, especially in older adults.

  • Gut function

    • Creatine helps fuel the intestinal epithelial barrier, which is central to gut integrity and resilience—an exciting area of ongoing research.

  • Muscle recovery

    • May reduce exercise‑induced muscle damage markers and support faster recovery between hard sessions so you can train more consistently.

  • Healthy aging & cognitive decline

    • Potential neuroprotective effects and cognitive support appear more pronounced in older adults, especially under stress or fatigue.

See below for full list of sources and studies.

Why Women May Benefit Even More

Women naturally have lower baseline creatine stores, which means supplementation can deliver outsized gains in power, cognition, and daily energy. Add in the bone‑density synergy with lifting, and creatine becomes a smart, low‑risk daily habit—especially as you age.

Dosing Guidance

  • Experts recommend taking 5g per day for standard muscle support.

  • Research shows 10g a day (spread out into 2 x 5g doses) is needed to get the cognitive and mood benefits – and/or under times of fatigue, extra stress, intense workouts, and jet lag. (I take 10g a day for the brain benefits!)

  • Make sure you use Creatine Monohydrate, the cleanest and purest form. (My recommended brand is Momentous, read more below.)

  • If you weigh more than 185 lbs, you may need more creatine per day.

My Brand Pick: Momentous

When clients ask what to buy, I recommend Momentous Creatine because it checks every box I care about:

  • NSF Certified for Sport® (third‑party tested for quality and purity)

  • Creatine monohydrate (the gold‑standard form used in research)

  • Transparent label (single‑ingredient, no fluff)

  • Powder and Chews options (chews are ultra‑convenient for travel or busy days)

How I use it:

  • Daily: I aim for 10g/day total, split up into 2 x 5g doses with or after a meal.

These links will get you up to 35% off your order:

👉 Momentous Creatine Chews (lemon lime)

👉 Momentous Creatine Powder Travel Packs (lemon)

👉 Momentous Creatine Powder (unflavored)

FAQs

What time should I take it?
Whenever you’ll remember. With food or after training is easiest for most people. If you have a sensitive stomach, take it with or after a meal.

Is creatine safe for women?
Yes, creatine is one of the safest and most researched supplements in the world. Women benefit from creatine even more than men. If you’re pregnant, breastfeeding, or managing a condition, talk to your clinician.

Will creatine affect my hormones or cycle?
Creatine is not a hormone and does not act like one. Most users report no menstrual changes. Monitor and adjust with your provider if needed.

I’m plant‑based—should I still take it?
Yes. Plant‑based diets are typically lower in dietary creatine; supplementation often yields noticeable cognitive benefits.

Can I mix it with coffee or protein?
Yes. It plays well with both.

How long until I feel it?
Many notice changes in 2–4 weeks (strength, work capacity); many report feeling cognitive and mood support even more quickly (within 24-48 hours.)


Research and Evidence by benefit:


Increases lean muscle mass & strength

Cognition & brain performance (incl. aging / cognitive decline)

Mood / mental resilience

Helps with sleep deprivation & fatigue

Bone health (creatine + resistance training)

Muscle recovery (exercise-induced muscle damage)

Gut function (intestinal barrier/energy metabolism — emerging)

Heart health (cardiac/vascular responses — emerging)

Lo Myrick
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