Over the past few weeks, I’ve had a flurry of questions from women in my community about creatine supplements, especially whether they can help with that frustrating midlife brain fog.
So, what’s the scoop with creatine?
Let’s take a closer look.
But before we dive in,
🧩 Why Is Brain Fog So Common in Midlife 🤔?
Feeling fuzzy.
Names slip away.
Focus drifts, and it’s harder to find the right words.
The reality is, brain fog is rarely caused by one single thing.
Before reaching for a supplement, it’s worth reviewing the core drivers that can cloud your clarity:
- Unstable blood sugar?
- Frequent sugar spikes and crashes can sap your concentration and mood.
- Dehydration?
- Even mild dehydration can leave you feeling foggy.
- Inactivity?
- Movement supports both metabolic health and brain perfusion.
- Poor sleep?
- Without restorative rest, cognitive function takes a hit.
These foundations are far more powerful for your long-term brain health than any one supplement.
If you’re still feeling foggy after optimising these, then creatine might be worth considering.
🧠 What Is Creatine anyway 🤔?
Creatine is a naturally occurring compound found in small amounts in foods like meat and fish, and produced in your own body.
It helps supply energy to cells, especially muscle and brain cells, by supporting ATP production (the fuel your cells use to function).
While the evidence is promising, it’s still emerging.
Creatine isn’t a magic fix for brain fog, and larger, long-term studies are needed.
✅ Three Pros of Creatine for Brain Fog
- Supports brain energy metabolism
- may help the brain maintain energy (ATP) production during demanding mental tasks.
- Potential cognitive enhancements
- small studies show benefits for memory, processing speed, and attention.
- Generally safe and well-tolerated
- creatine monohydrate has a strong safety profile at typical doses (3–5 g/day).
⚠️ Three Cons or Considerations
- Mild side effects – like with any supplements, some people experience bloating or digestive issues, especially at higher doses.
- Not a stand-alone solution – if lifestyle factors aren’t addressed, creatine’s impact may be minimal.
- Effect sizes can be small – the improvements are often modest, and not everyone notices a dramatic change.
🧩 Should You Try Creatine?
If you’ve already optimised your diet, movement, sleep, and hydration,
AND still struggle with brain fog, creatine might be a sensible next step.
Start with a well-studied form like creatine monohydrate of Creapure®️ technology (3–5 g daily), and always check with your doctor if you have any medical conditions or take medications. And no, I do not endorse creatine 😊 (or any specific brands).
🌱 My 3 Practical Steps to Sharper Thinking
- Review your hydration, sleep routine, blood sugar balance, and daily movement first.
- If you want to explore creatine, choose a reputable supplement and start low (3-5 g daily).
- Track how you feel over a few weeks. Note any changes in clarity, mood, or energy.
Want more support with brain fog or other menopause symptoms?
You can book a free 1:1 Get My Balance Back Call to explore your options.
And stay tuned for my future online and in-person events (coming up soon!) 😊