Creatine: A Game-Changer for Women’s Strength, Energy, and Brain Health?
Curious?
Here is the deal…
As I continually explore new ways of eating, CREATINE has been popping up in my feeds as “THE” supplement for women.
Creatine is known for supporting muscle strength, brain function, and energy production.
(I need me some of that, pronto!)
BUT you may have heard that creatine is just for bodybuilders or that it’s a steroid, so I needed to set the record straight on what creatine actually is AND can creatine help me as a 52 year old woman who lifts weights once a week or less.
Here’s what I will cover about CREATINE
Why Should Women Consider a Creatine Supplement?
Natural Sources of Creatine: Real Food List
Can Vegans Get Enough Creatine?
So, What is Creatine?
Creatine is a compound that is naturally found in our muscles and brain, helping to fuel short bursts of energy. Our bodies produce creatine on its own, and we get small amounts from food sources like red meat and fish.
Why Should Women Consider a Creatine Supplement?
Here’s what the science says:
✅ Increases Strength & Performance – Helps muscles recover faster and work harder, making workouts more effective.
✅ Boosts Brain Health – Supports memory, focus, and mental clarity, especially under stress or fatigue.
✅ Enhances Energy Production – Provides rapid energy for intense exercise, reducing fatigue.
✅ Supports Bone & Heart Health – Encourages movement and strength, which leads to better bone density and cardiovascular benefits over time.
Is Creatine Safe?
Like with every addition you make to your diet and supplement regime, you have to consider any medications you take or pre-existing conditions you may have.
With that said, creatine is one of the most well-studied supplements with no proven harm in healthy individuals. Some people experience water retention. And if you are pregnant or breastfeeding, it is important to check with your doctor.
How to Take Creatine
Recommended: 3–5 grams of creatine monohydrate every day
- You can take it any time of day—before or after workouts doesn’t matter as long as you’re consistent.
- Mix with water, juice, or a smoothie.
- No need to ‘load’ or cycle off—it works best when taken consistently over time.
Natural Sources of Creatine: Real Food List
If you’d rather get creatine from food, here’s where you’ll find it:
🥩 Beef (Steak, Ground Beef) – 1-2g per 100g
🐟 Fish (Salmon, Tuna, Herring, Cod) – 1-1.5g per 100g
🍖 Pork & Lamb – 1-2g per 100g
🍗 Chicken & Turkey – 0.5g per 100g
🥚 Eggs – Small amounts
🧀 Dairy (Milk, Cheese, Yogurt) – Small amounts
Can Vegans Get Enough Creatine?
Creatine is naturally found in animal-based foods like meat and fish. While creatine itself isn’t present in plant-based foods, the body can produce it from amino acids like arginine, glycine, and methionine. These can be found in plant-based sources such as:
Pumpkin seeds (rich in glycine and arginine)
Sesame and sunflower seeds
Lentils and quinoa
Tofu and soy products
Seaweed (contains creatine-like compounds)
However, research suggests that vegans tend to have lower creatine stores compared to meat-eaters. This is why creatine supplementation (such as creatine monohydrate) can be particularly beneficial for vegans—helping to improve muscle recovery, cognitive function, and overall vitality.
If you're plant-based and looking to optimize your performance, a creatine supplement might be a great addition to your routine!
Can Creatine Benefit You Even if You Don’t Exercise?
Absolutely! While creatine is often associated with athletic performance, its benefits extend beyond the gym. Studies suggest that creatine can support brain function, improve energy levels, and enhance overall well-being—even in people who don’t work out. It may help with cognitive function, mental clarity, and even mood, making it a great supplement for anyone looking to feel sharper and more energized in daily life.
The Bottom Line
If you want to feel stronger, more energized, and sharper mentally, creatine could be a game-changer for you. But you need to be consistent.
Give it a try and see how it enhances your workouts, recovery, and daily energy levels!
Women can improve their performance, recovery, and even brain health by focusing on high-quality whole foods and choice supplementation.
Need some help? Reach out for a free consult, no strings. Get Started.
