Are you taking creatine? If your answer is no, allow me to pose another question for you: Why the heck not?
Creatine is one of the most thoroughly researched supplements on the planet, and its benefits extend far beyond the gym. Whether you’re an athlete, a student or a parent, creatine deserves a place in your daily routine. It’s also especially important if you are a woman, follow a plant-based diet, or are generally trying to stay sharp and age well. Here’s why creatine is so essential:
Boosts cognitive performance including memory, attention, and mental processing speed
Supports muscle strength and power, particularly in high-intensity and explosive activities
Improves recovery by reducing muscle cell damage and inflammation, while promoting faster repair
Helps protect the brain, especially during periods of sleep deprivation or mental fatigue
May slow age-related muscle loss (sarcopenia) by helping preserve strength and mobility into older age
Supports cellular energy by increasing phosphocreatine stores, which fuel rapid energy production
Potential benefits during pregnancy include support for fetal brain development and reduced risk of birth complications
Don’t let me talk you into it—look what science has uncovered about this powerhouse ingredient. Studies reveal that:
Creatine is especially beneficial for plant-based eaters: Vegetarians and vegans tend to have lower baseline creatine stores because creatine is naturally found in animal products. Supplementing with creatine can help close this gap, supporting cognitive function, energy metabolism, and muscle performance. Studies have shown that plant-based individuals may experience even greater performance and cognitive benefits from creatine supplementation than omnivores.
Creatine is critically important for women’s health: Emerging research shows women may uniquely benefit from creatine, particularly for mood, brain function, and muscle maintenance. Hormonal fluctuations during menstruation, perimenopause, pregnancy, and menopause affect creatine metabolism—making supplementation particularly useful across those stages. Studies have found that women who consume creatine have a 25% lower risk of irregular menstrual cycles compared to women with lower intake, and that they also have reduced odds of complications like fetal macrosomia, pelvic infections, and need for hysterectomy. Creatine has also been proven to support pregnancy and fetal health—studies have found that creatine supplementation during pregnancy may support fetal brain development and reduce the risk of birth-related complications, such as cerebral palsy.
Improves cognitive function: A 2025 systematic review and meta-analysis encompassing 16 randomized controlled trials with 492 participants found that creatine monohydrate supplementation significantly improved memory, attention, and processing speed, particularly in women and individuals aged 18–60 years.
Supports brain health under stress: Research indicates that creatine supplementation can mitigate cognitive deficits caused by sleep deprivation and mental fatigue, helping maintain cognitive performance during stressful conditions
Enhances muscular strength and explosive power: Creatine has been consistently shown to improve performance in high-intensity, short-duration activities like weightlifting, sprinting, and jumping. It works by rapidly regenerating ATP (your cells’ energy currency), allowing you to train harder and recover faster.
Improves recovery and reduces muscle damage: Post-exercise recovery is faster with creatine supplementation, thanks to reduced markers of inflammation and muscle cell damage. This makes it especially valuable for athletes or anyone following a demanding training program.
Helps preserve muscle and strength as you age: Creatine isn’t just for young athletes—it’s incredibly beneficial for older adults, too. Supplementation has been shown to reduce age-related muscle loss (sarcopenia), improve functional strength, and support mobility and independence. Combined with resistance training, creatine can significantly enhance lean muscle mass and physical performance in older populations.
If you could take one simple, proven supplement to build strength, support recovery, promote healthy aging, and even help reduce inflammation, many experts assert that creatine is first on the list. It’s the most studied performance supplement of all-time, with literally hundreds of highly respected studies revealing that it’s safe and highly effective not just for muscles, but for the brain too. I now take 10-20 grams a day thanks to the compelling research, and lots of experts are saying 10g per day is a good maintenance dose (instead of the long-referenced 5g per day suggestion).
Try our 100% Pure Micronized Creatine Monohydrate Powder, or our bestselling B.rad Whey + Creatine Superfuel—the five star reviews speak for themselves! And stay tuned for a new product containing creatine, coming soon!
