I used to think supplements were a bit overhyped. As long as I was eating "well enough," surely I didn’t need to add powders and pills to the mix. But then came the brain fog. The fatigue that sleep wouldn’t fix. The feeling of running on empty, even on the good days. Turns out, I was missing something and I wasn’t alone.
That "something"? Creatine.
What Creatine Actually Is (and Isn’t)
Let’s clear something up: creatine isn’t just for gym bros. It’s a naturally occurring compound in our bodies that helps regenerate quick energy in our muscles and brain. About 95% of it lives in our muscle tissue, but it’s also a key player in brain function, hormonal regulation, and overall energy.
The kicker? Women generally have less of it. We produce less. We often eat less of it (it’s mostly found in animal products). And our needs go up during times of hormonal change - think periods, pregnancy, postpartum, and menopause.
What the Research Is Saying
Recent studies are painting a clear picture: there’s a creatine gap in women, and it may be impacting everything from fertility to mental clarity.
- A 2024 study of over 10,000 women found low creatine intake was linked with irregular periods and pelvic health issues.
- Other studies suggest it supports cognitive function, especially under stress.
- It may help with bloating during the luteal phase of your cycle.
- Pregnant women use more creatine, yet over half don’t get enough through food alone.
- It’s being explored as a support for postpartum recovery, sleep, and even mood.
Simple Ways to Support Your Creatine Levels
If you’re curious about trying creatine, here are a few research-backed tips:
- Choose creatine monohydrate (look for "Creapure" on the label).
- Start with a loading phase of 20g per day (split across 4 doses) for 5–7 days.
- Then maintain with 3–5g daily.
- Mix it with water or a smoothie. It’s tasteless.
- Be consistent. Daily use matters more than timing.
And as always, check in with your GP or healthcare provider—especially if you’re pregnant, breastfeeding, or managing other health conditions.
It’s Not Just About Creatine
This is about more than one supplement. It’s about the huge gap in research, resources, and support for women’s health. For too long, studies have centred on male biology. We’re only just starting to ask what women actually need during key life phases and the answers are changing lives.
Feeling foggy, tired, or stretched too thin? It’s not just you. And you’re not failing. Your body might just need a little more support.
What This Means for You
You don’t have to overhaul your routine. You don’t have to do all the things. You just need tools that work for your body and your season of life.
Creatine might be one of them.
Whether you're in the thick of early motherhood, prepping for pregnancy, or feeling the shifts of midlife, your energy matters. Your clarity matters. And you deserve support that actually meets you where you are.
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Disclaimer: The information on this website presented by Fill Your Cup is not a substitute for independent professional advice.
Nothing contained in this site is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.
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