Creatine: Strong body, sharper mind, especially for women in midlife - Friday, November 14th, 2025

Creatine: Strong body, sharper mind, especially for women in midlife

For a long time, creatine had a reputation for being a “muscle-building” supplement used mostly by men looking to lift heavier or add size. But that idea is outdated. We have previously written about creatine, but wanted to share again, with a focus more on women, as many women consider creatine to be more of a gym bros supplement.

Creatine is one of the most studied, proven, and beneficial supplements available, and it’s showing incredible promise for women in perimenopause and menopause, not just for building strength, but for supporting overall health, energy, and brain function.

As estrogen levels begin to fluctuate and eventually decline, many women experience a gradual loss of muscle mass, bone density, and strength, along with slower recovery and dips in energy. Even when training regularly, maintaining lean tissue becomes harder. Creatine may help bridge that gap.

Creatine is a naturally occurring compound in your muscles that helps produce energy during high intensity exercise. Supplementing with it allows your muscles to store and use more energy, which improves performance, recovery, and long term muscle maintenance. For women navigating hormonal changes, that means being able to maintain muscle, recover faster, and train effectively, even as the body changes.

But creatine isn’t just for the body, it’s also being link to benefits for the brain, too.

Recent research has found strong links between creatine and cognitive health. Because creatine supports energy production at the cellular level, it helps the brain stay fueled and focused, even when hormones are fluctuating. Studies have shown that creatine can improve mental clarity, memory, and mood, while reducing the “brain fog” that often shows up during perimenopause. It’s a simple supplement that supports both physical and mental performance, something most women don’t realize they can benefit from.

Taking creatine is straightforward. The most effective and well researched form is creatine monohydrate, taken at a dose of 3–5 grams per day. Timing isn’t critical, consistency is what matters. You can take it in the morning, with your post workout shake, or at any point in the day that fits your routine. Be sure to stay hydrated, since creatine helps your muscles retain water. There’s no need for a “loading phase” or cycling on and off, steady daily use is all you really need.

Creatine is also one of the safest supplements on the market, supported by decades of research. It’s not a hormone, not a stimulant, and not something synthetic. It’s a compound your body already produces, supplementation just ensures your muscles and brain have enough to perform at their best.

That said, before adding anything new to your routine, it’s always wise to consult with your healthcare provider or whoever you see for medical advice. Everyone’s health profile and needs are different, and it’s important to make sure any supplement fits with your personal plan.

For women in midlife and beyond, creatine can be a small change that makes a big difference, helping you feel stronger, sharper, and more energized. It supports performance in the gym, recovery between sessions, and cognitive health outside of it.

We do carry Podium Creatine Monohydrate in Original, Pink Lemonade, and Sour Cherry flavours right here in our shop Indestri retail area.

Friday, November 14th, 2025

Focus:

Cleans
3 - 3 - 3 - 3 - 3

WOD:

Hero WOD Ship
9 Rounds for TIme
7 Squat Cleans 185/135
8 Burpee Box Jumps 24/20

WOD Background:
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

He is survived by his wife DeeDee, son Hayden, and daughter Rowan. His sister, Samantha is also in the military.

“Ship” was first posted on the CrossFit Main Site as the workout of the day for 2012/07/24 (170724).

Check back each night at 8pm for the next days WOD .
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