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CREATINE HAS BUILT <\/strong>up a serious personal brand in the fitness space. It\u2019s known as the go-to supplement for sweat devotees chasing strength<\/a>, better recovery<\/a>, and that extra rep. But its talents go way beyond the weight room. The powerhouse compound\u2014it\u2019s naturally stored in your muscles and brain and plays a key role in producing cellular energy\u2014boasts benefits in areas like cognition<\/a>, hormonal health, and healthy aging.<\/p>\n And supplementation can help nearly everyone, regardless of gender, says Gabrielle Lyon<\/a>, DO, a fellowship-trained, board-certified physician and WH advisor. But given that many women eat smaller portions of food, they tend to get less creatine (from red meat<\/a>, fish, and dairy), adds Dana White<\/a>, RDN, a sports nutritionist and athletic trainer\u2014all the more reason to supplement.<\/p>\n Meet the experts: <\/strong>Gabrielle Lyon<\/a>, DO, is a fellowship-trained, board-certified physician, WH advisor, founder of Muscle-Centric Medicine, and author of Forever Strong<\/a>. Dana White<\/a>, RDN, is a sports nutritionist and athletic trainer in Fairfield, Connecticut. Nicole Lund<\/a>, RDN, is an NYU Langone clinical nutritionist and certified personal trainer, with a master’s degree in public health from Hunter College.<\/p>\n So, should you be thinking about supplementing creatine<\/a> even when you don\u2019t have that deadlift on your mind? Here\u2019s what this supplement can do for overall wellness.<\/p>\n The Benefits of Creatine for Overall Wellness1. It might improve your brain health.<\/strong> <\/p>\n Taking a creatine supp<\/a> can increase brain creatine stores, which may have positive effects on cognition and memory, according to a 2023 review in Sports Medicine<\/a>. It has also shown promise for improving health outcome measures associated with muscular dystrophy, traumatic brain injury (including concussions in children), depression, and anxiety.<\/p>\n A preliminary study<\/a> conducted in 2025 at the University of Kansas Medical Center suggests that creatine may have the potential for improving cognition in people with Alzheimer\u2019s disease.<\/p>\n 2. It can potentially help keep your hormones in check.<\/strong> <\/p>\n In each phase of the menstrual cycle<\/a>, dramatic shifts in hormones like estrogen and progesterone affect the body\u2019s natural creatine levels, sometimes causing them to dip. Supplementing with creatine can help keep the levels more consistent throughout the cycle<\/a>, says White.<\/p>\n Women who are pregnant<\/a>, postpartum, or postmenopausal also have altered creatine levels due to hormonal changes. But more research is needed in this specific area of its usage. While it seems as if creatine supplementation might help address these shifts, it\u2019s super important to consult your health care provider before adding it to your routine to ensure it\u2019s safe and appropriate for you, especially if you\u2019re expecting or thinking about getting pregnant.<\/p>\n 3. It may boost your energy.<\/strong> <\/p>\n Creatine boosts the production of ATP\u2014the energy currency your muscles rely on to power movement. This helps provide quick bursts of energy during high-intensity workouts<\/a> like sprinting<\/a> or lifting, particularly for power-based<\/a> movements, says Nicole Lund, RDN, a clinical nutritionist at NYU Langone and a personal trainer.<\/p>\n But it\u2019s unclear whether this perk directly translates to everyday activities that require energy\u2014like carrying groceries while walking across a parking lot or hoisting children. Note: most studies specifically examine how creatine affects energy during exercise.<\/p>\n In theory, though, supplementation would help provide energy for daily activities, too, White says. \u201cCreatine is responsible for muscle energy, and you use your muscles when you\u2019re not working out,\u201d she says. Having extra on board is probably a good thing, she theorizes, \u201cso your muscles can tap into it.\u201d<\/p>\n 4. It\u2019s an emerging mental health treatment.<\/strong> <\/p>\n Low creatine stores in the brain may be associated with depressive symptoms<\/a>, according to a 2024 study in European Neuropsychopharmacology<\/a>. When one group of individuals took creatine and underwent cognitive behavioral therapy (CBT) while another took a placebo paired with CBT, both groups experienced reduced symptoms of depression overall\u2014but depression scores were \u201csignificantly\u201d lower in those who took creatine.<\/p>\n This improvement may be due to creatine’s ability to boost brain energy metabolism, modulate neurotransmitter systems that regulate mood, and provide neuroprotection\u2014all of which may help improve mood disorders, especially when combined with antidepressants for 2 to 8 weeks, per 2024 research in Cureus<\/a>.<\/p>\n Creatine is used in the frontal cortex, the part of the brain associated with mood, so the finding that creatine eased depressive symptoms makes sense, but more research is needed, White says. Supplementing with creatine may bring you back to a healthy range in the brain, which might combat symptoms of depression, Lund adds. However, the findings are preliminary and more data is needed to determine how creatine supplementation can help people suffering from depression.<\/p>\n How to Take Creatine Safely <\/strong><\/p>\n Look for creatine monohydrate, the most-studied and \u201coptimal form,\u201d Lund says. Also, scan the label for third-party testing, indicated by an \u201cNSF Certified for Sport\u201d or \u201cInformed Choice\u201d badge, to rule out contaminants.<\/p>\n The recommended daily dose of creatine<\/a> is at least 5 grams per day, according to the International Society of Sports Nutrition<\/strong><\/a>. This amount has been shown to be safe and effective for maintaining creatine saturation in the muscles.<\/p>\n