Hello beautiful Eir Women community — it’s Lisa here. I wanted to chat about how a humble little molecule called creatine can help fuel your brain, supporting emotional balance, sharper focus, and resilience to stress.

Think of it as giving your midlife brain a little more gas in the tank.

What Is Creatine — and Why the Brain Needs It

I used to be a bit of a gym junkie, back in my 20’s. Back then it was the big topic for all the big guys - that go-to powder for muscle recovery and athletic performance. But here’s the twist: creatine isn’t just for bodies. It’s also essential brain fuel.

Creatine is a naturally occurring compound made in the body (from amino acids) and found in foods like red meat and fish. It helps the body produce ATP (adenosine triphosphate), the main energy currency for every cell, especially those in the brain.

Why is that important? Because thinking, feeling, focusing, coping…all require energy. And when we’re under stress, tired, or hormonally out of balance (hello, perimenopause), our brains burn through that energy fast.

That’s where creatine comes in. It supports a backup energy system called the phosphocreatine shuttle — helping regenerate ATP when your brain needs a little extra. Think of it like a portable charger for your neurons.

ATP + Mood: Energy = Emotional Stability

Emotional regulation isn’t just about willpower or mindset. It’s deeply connected to brain chemistry and energy availability.

When your brain is low on fuel, the parts that manage mood (like the prefrontal cortex and amygdala) can’t do their job properly. That’s when emotions can feel intense, erratic, or overwhelming.

Creatine’s role in stabilising ATP levels in these brain regions has led researchers to explore its potential in supporting mental health, including its use as a complementary approach for women experiencing low mood or hormonal mood swings.

In short: if your emotional fuse feels shorter than usual, your brain may simply need more fuel.

Cognitive Resilience: Focus, Memory & Mental Clarity

Brain fog. You’ve probably experienced it. The kind where you walk into a room and forget why you’re there. Or reread the same paragraph three times.

Creatine has been shown to support short-term memory, mental clarity, and information processing speed, especially during times of high cognitive demand, like multitasking or sleep deprivation (sound familiar?)

What’s especially promising is that these effects seem most noticeable in:

· Older adults (hello, us!)

· People under stress (also us!)

· Women with lower dietary creatine intake (like vegetarians)

That means creatine may be especially helpful for women juggling work, family, hormones, and everything in between.

Stress, Ageing & Brain Energy

As we age, our natural creatine stores - particularly in the brain - tend to decline. Combine that with perimenopause, poor sleep, and emotional load, and our brain’s ability to stay focused and balanced can take a hit.

The good news? Supplementing with creatine may help:

• Replenish brain energy reserves
• Protect cognitive function
• Boost resilience to mental fatigue
• Support emotional balance during hormonal transitions

And all of this comes without the jittery highs or crashes of stimulants like caffeine. It’s a more sustainable, nourishing way to support your brain.

What We Know…and What We’re Still Learning

✔️ What we know:

• Creatine increases brain energy (ATP) availability
• It supports emotional regulation, memory, and attention
• It’s most effective under stress, sleep loss, or hormonal changes
• It’s safe, affordable, and widely studied

⚠️ What we’re still learning:

• Optimal dosing for mood or cognition (most studies use 3–5g/day)
• Long-term benefits for brain health and emotional well-being
• How individual factors (diet, hormones, stress load) affect results

What’s clear is that creatine shows strong potential as a gentle yet powerful addition to a midlife brain support toolkit, especially when paired with the foundations of good sleep, nourishment, movement, and rest.

Should You Try It?

If your brain is feeling stretched thin (forgetful, foggy, reactive) creatine may offer a supportive boost.

Here are some things to keep in mind:

• Look for 100% creatine monohydrate, the most researched form (hint hint Fuel)
• Start with 3–5g daily, ideally with food
• Drink plenty of water
• Allow a few weeks for full effects
• Always check with your healthcare provider, especially if you’re on medications or have health concerns

Fuel Your Brain, Fuel Your Life

Kate and I believe the brain is sacred. It holds your wisdom, your instincts, your ability to love and lead. And it deserves support, especially during the powerful, transitional years of perimenopause (or any time at all).

Creatine isn’t a magic fix, but it might just be the quiet helper your brain has been waiting for. A little daily dose of resilience, clarity, and calm.

Whether it’s creatine, deeper rest, better boundaries, or nutrient-rich food, your brain deserves nourishment. Fuel it. Cherish it. Trust it.

With love,

Lisa

References

1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN

2. Allen, P. J. (2012). Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value? Neuroscience & Biobehavioral Reviews

3. Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. Journal of Clinical Psychiatry

4. Kondo, D. G., et al. (2011). Creatine monohydrate augmentation of SSRI treatment for depression in women: A pilot study. Journal of Affective Disorders