Creatine: More Than A Muscle Supplement
On the heels of the protein conversation, creatine is a natural next step.
Most people still think of it as something for the gym. And that is part of the story, but not the whole story.
Especially for women thinking about strength, stability, and long-term function.
A helpful way to think about creatine:
It supports how your body produces energy.
Revisit the May 7th newsletter on PROTEIN here
Why Creatine Matters
Your cells run on ATP—the molecule that provides energy for everything from muscle contraction to brain function.
The challenge is that ATP is used quickly and not stored in large amounts.
This is where creatine comes in.
Inside your cells, creatine is stored as phosphocreatine. When energy demand increases, it helps regenerate ATP—essentially keeping your energy supply from dropping too quickly.
It acts like a reserve you can draw from when demand goes up.
This becomes especially important in tissues with high and changing energy demands—like muscle and brain.
Over time, having more creatine available means having more support for how your body produces and uses energy.
Revisit the 2025 newsletter on BRAIN MITOCHONDRIA & ATP here
MUSCLE, STABILITY, AND AGING
As we age, muscle becomes harder to maintain.
Recovery slows. Strength declines if it’s not actively supported.
Creatine helps improve the efficiency of muscle contraction and recovery, which can support strength and preservation of lean mass over time.
In women—especially during midlife—this has ripple effects for:
-metabolism
-balance
-long-term independence
In this way creatine is less about performance…
…and more about maintaining physical stability.
Creatine is found almost exclusively in animal foods—meat, poultry, and fish.
If you eat these regularly, you’re getting a small daily supply.
Your body also makes creatine on its own, primarily in the liver and kidneys, using amino acids from your diet.
If you eat little to no animal protein, your intake is lower—and your body relies more heavily on its own production. This doesn’t create a deficiency in the traditional sense, but it does mean there’s less reserve in the system.
Supplementing simply increases the reserve.
Note that most creatine supplements are not derived from animal tissue—they’re synthesized compounds identical to the creatine your body naturally produces.
Creatine & the Brain
This is where creatine starts to differ from what you usually hear.
The brain is one of the most energy-demanding organs in the body.
It’s constantly maintaining signaling, regulating mood, and responding to stress.
When energy supply falls short of demand, function can suffer.
There’s growing research looking at creatine in the context of:
-cognitive function
-mental fatigue
-stress resilience
When the brain has more creatine reserves to support energy production, you may notice:
-clearer thinking
-less mental fatigue
-more consistent focus
It’s not acting as a sedative or directly changing brain chemistry.
It’s helping ensure the brain has enough energy to keep up with demands.
Creatine In Daily Life
This is where creatine connects to what many women are experiencing day to day.
If you are:
-thinking about maintaining muscle
-noticing changes in energy or recovery
-carrying a high cognitive or stress load
-or eating little to no animal protein
…creatine becomes a simple, well-studied tool that can support both physical and neurological function.
Bottom Line:
Protein provides the building blocks for creatine.
Creatine supports the cellular system that enables your body and brain to produce energy.
Over time, that can show up as:
-better muscle maintenance
-more consistent energy
-and, for some, improved cognitive resilience
Creatine Curious?
If you’re curious, consider experimenting with creatine.
A common approach:
-start with 1–3 grams daily
-gradually work up to ~5 grams
Taking too much at once can cause digestive discomfort for some people, so building slowly tends to work better.
Then simply notice:
Do you feel any difference—physically or mentally?
Warmly,
Dr. Krista
Olive Says
I don’t think about “energy systems”.
I just notice when I have it—and when I don’t.
Eat. Rest. Move. Repeat.
Seems to take care of most things.