Research & References
¹ The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis [2024]
https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561/
Summary:
This systematic review and meta-analysis evaluated 16 randomized controlled trials involving 492 adults between 1993 and 2024 to examine research surrounding creatine monohydrate supplementation and cognitive function. Researchers observed potential associations between creatine supplementation and certain measures related to memory, attention time, and information processing speed in some study populations. Subgroup analyses within the review also suggested that some populations, including females, may experience comparatively greater observed benefits in certain cognitive-related measures. The authors noted that additional large-scale clinical trials are needed to further evaluate these findings and better understand the potential role of creatine monohydrate in cognitive-related research.
² Creatine Supplementation in Women’s Health: A Lifespan Perspective [2021]
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
Summary:
Emerging research suggests creatine monohydrate may provide unique benefits for women across multiple stages of life, including active years, pregnancy, and menopause.*
Scientific literature indicates women naturally possess lower endogenous creatine stores than men, which may make supplementation particularly relevant for supporting cellular energy production, exercise performance, and cognitive function.*
Research reviewed in Nutrients (2021) suggests creatine supplementation may help support:
• Muscle strength and exercise performance
• Lean muscle maintenance and recovery
• High-intensity training capacity
• Brain energy metabolism and cognitive performance
• Mood and mental resilience under stress
• Healthy aging and physical function in post-menopausal women*
Studies involving women have demonstrated improvements in strength, power output, repeated sprint performance, and resistance training adaptations without significant increases in body fat.*
Additional emerging evidence suggests creatine may help support brain energy availability, mental performance during periods of stress or sleep deprivation, and overall cognitive health.*
Research also indicates creatine supplementation combined with resistance training may support muscle function and physical performance in post-menopausal women.*
Creatine monohydrate remains one of the most studied dietary supplements in sports nutrition, with extensive research supporting its safety profile when used as directed
Creatine monohydrate supplementation for older adults and clinical populations [2025]
https://pmc.ncbi.nlm.nih.gov/articles/PMC12272710/
Summary:
Creatine monohydrate is one of the most researched dietary supplement ingredients and may offer meaningful benefits for women across different life stages.*
Research suggests women may have lower endogenous creatine stores than men, which may make creatine supplementation especially relevant for supporting cellular energy, exercise performance, and brain health.*
Potential benefits supported by published research include:
- Supports muscle strength and power*
- Supports high-intensity exercise performance*
- Helps support lean muscle and training adaptations*
- Supports recovery between repeated bouts of activity*
- Helps support brain energy metabolism*
- May support cognitive performance, especially during periods of stress, fatigue, or sleep disruption*
- Supports healthy aging, muscle function, and physical performance in post-menopausal women, especially when paired with resistance training*
In women, creatine supplementation has been associated with improvements in strength, anaerobic capacity, repeated sprint performance, resistance-training outcomes, and select measures of cognitive and mood-related function. Research also suggests creatine may be especially relevant during hormonally dynamic life stages, including menstruation, pregnancy/postpartum, perimenopause, and post-menopause.*
Creatine monohydrate has also been reviewed as having a favorable safety profile when used in recommended amounts.*
Single-Dose Creatine Reduces Sleep Deprivation-Induced Deterioration in Cognitive Performance [2026]
https://pmc.ncbi.nlm.nih.gov/articles/PMC13119191/
Summary:
Recent research suggests creatine monohydrate may help support cognitive performance during periods of sleep deprivation and mental fatigue.* In a randomized, placebo-controlled study, creatine supplementation was associated with improvements in tasks involving logic, processing speed, reaction time, and numerical performance during extended wakefulness.* Researchers also observed that female participants appeared to experience greater benefits in several cognitive performance measures compared to males.*
Beyond sleep deprivation research, creatine is widely studied for its role in supporting:
- Cellular energy production*
- Muscle strength and power output*
- Exercise performance and recovery*
- Brain energy metabolism and cognitive function*
- Healthy aging and physical performance*
- Overall wellness and active lifestyles*
Emerging evidence suggests women may particularly benefit from creatine supplementation due to naturally lower creatine stores and changing physiological demands across different life stages.*