Creatine: Not Just for Gym Bros — The Real Secret to Energy, Brain Power, and Longevity
When you hear creatine, you might picture the 1980s gym bro — flexing in the mirror, blasting Bon Jovi, with a shaker bottle.
But the truth? Creatine isn’t just for bodybuilders. It’s one of the most researched (with decades of research behind it) and effective supplements for energy, strength, cognition, and healthy aging — especially in midlife and beyond.
And if you’re anything like me — I’m totally dating myself back to the 80s here — I used to think creatine was just something the guys at Gold’s Gym took so they could build giant muscles and flex in the mirror.
But the research couldn’t be more clear: creatine is incredibly beneficial for women too. Not just for strength, but for energy, cognitive performance, mood, healthy aging, and navigating the hormonal roller coaster of midlife. Women actually have lower natural creatine stores than men, which means we stand to benefit even more from smart, personalized supplementation.
⚡️ Energy Is like an Investment Account
Every thought, muscle contraction, and heartbeat depends on energy — not caffeine energy, but microscopic energy made inside every one of your cells. If you like science, stay on board with me here, if not, feel free to skip ahead - ha! That energy is called ATP (adenosine triphosphate) — your body’s money but in the form of cellular energy.
Creatine acts like a line of credit for your energy account. When your body’s energy demand spikes — during exercise, stress, or even intense focus — creatine helps you generate ATP faster so you can keep going longer.
Inside your mitochondria (your cell’s “power plants”), creatine speeds up the recycling of ATP. Think of it like carrying a portable charger that keeps your battery full when life gets busy.
💪 Where Creatine Works: Muscles, Brain, and Heart
Creatine’s benefits go way beyond the gym:
Muscles: roughly 95% of your body’s creatine lives here, fueling strength, recovery, and muscle preservation.
Brain: The other 5ish% is stored in brain regions responsible for focus, memory, and emotion.
Heart: One of the most energy-demanding organs, your heart benefits from creatine’s ATP-boosting effects.
🧠 Creatine and the Brain
Multiple studies show that creatine supplementation can enhance short-term memory, focus, and reasoning skills — even in as little as six weeks.
It’s especially beneficial in older adults and in those who eat little or no animal protein (since creatine is found naturally in meats, eggs, and dairy).
Creatine supports the brain’s ability to handle stress, maintain cognitive sharpness, and buffer the fatigue often felt in perimenopause and menopause.
🌿 Why Women Need It Even More
Here’s where it gets fascinating — and often overlooked.
Women naturally store 20–30% less creatine than men, both in muscle and in brain tissue.
Why?
Hormones. Estrogen increases creatine turnover — meaning women use up creatine faster.
Muscle mass. Women have less storage capacity simply because they have less muscle tissue on average.
Diet. Women often consume less dietary creatine if they eat less red meat or animal protein. (A shameless plug here but EAT YOUR PROTEIN - our kids get so tired of hearing me say this!)
During perimenopause and menopause, declining estrogen contributes to muscle loss and slower cognitive processing — partly due to falling creatine reserves.
Supplementation can help restore some of that lost edge.
🧍♀️ Creatine Storage Basics
The average 180-lb man stores ~145 grams of creatine.
Women store ~70–80% of that amount.
Maximum human storage is ~160 grams when fully saturated.
Muscles store enough to power about 10 seconds of high-intensity effort before needing a recharge.
When you supplement with creatine, total body stores can rise by ~30% in days to weeks — with phosphocreatine (your quick energy source) increasing by up to 40%.
Stop supplementing, and levels fall back to baseline within a month. Creatine is something your body uses daily, so consistency matters.
🧬 Creatine and Testosterone
In men, testosterone supports muscle building and creatine synthesis. But even with testosterone therapy, older men may not maintain youthful creatine levels, meaning supplementation is still beneficial for strength, recovery, and energy.
⚖️ Safety: Always safety first!
Just like with any supplement, we always recommend an individual approach. Creatine is generally safe for healthy individuals, but — like all supplements — context matters.
If you have:
Kidney disease
A history of renal dysfunction
Are pregnant or nursing
Or take nephrotoxic medications
…all of these things should be taken into consideration before starting any supplement.
Because creatine is filtered through the kidneys, we recommend regular monitoring of labs or as recommended by your provider.
Important note: creatine use can naturally raise your creatinine level, which does not automatically indicate kidney damage — it’s often just a byproduct of supplementation.
Supplement Quality Matters (…A Lot)
Not all supplements are created equal — in fact, many are downright questionable. Some contain fillers, contaminants, heavy metals or unverified doses. Supplements purchased through mass retailers have been found to include:
Heavy metals
Harmful chemicals
Incorrect dosages
No third-party testing
This is why source matters.
You want:
Third-party testing
Clinical-grade purity
Transparent dosing
No fillers or hidden additives
And most importantly: the right dose for your body, not a generic recommendation from the internet.
🔬 The EverWell Advantage: Personalized, Data-Driven Supplementation
At EverWell Center for Health & Longevity, we never guess — we test.
Our advanced functional labs help us understand:
Kidney and liver health
Hormonal balance
Inflammation markers
Nutrient status
Metabolic health
From there, we build a personalized plan and determine whether creatine is right for you — and at what dose.
This is the difference between taking supplements…and taking supplements strategically.
💫 The EverWell Takeaway
Creatine isn’t just for the gym bros of the 80s.
It’s for the midlife woman who wants her energy back.
The man who wants to preserve strength and cognition as he ages.
The person who wants to love the way they feel — with vitality that lasts.
At EverWell, we combine science, safety, and personalization to help you optimize your energy, muscle health, and brain function from the inside out.
Because when energy is your currency — I want you to have a full account.
👉 Learn more or schedule your personalized consult:
www.EverWellCenterForHealth.com
In health,
Erica Finnan, AGNP-C
Founder, EverWell Center for Health & Longevity
Helping you live better, longer — from the inside out.
Disclaimer: This information is for educational purposes only and is not a substitute for individualized medical advice. There is no patient-provider relationship that is formed. Always consult a qualified healthcare provider before making changes to your supplement or medication regimen.