A 2021 review in Nutrients by Smith‑Ryan et al. highlights that women have 70–80% lower natural creatine stores than men, making supplementation especially impactful for their health and performance.

Creatine’s known benefits for muscle energy appear to extend to the brain—boosting cognitive function via enhanced cellular energy supply. The memory improvements were consistent across sexes and independent of body composition changes, suggesting creatine supports brain performance directly.

In 2025, Dr. Richard Kreider of Texas A&M reviewed 685 clinical trials and found creatine to be not only safe, but vital for healthy aging. Beyond muscle gains, creatine powers brain cells, supports cognitive function, protects against stress, and helps older adults retain muscle and memory.

A 2025 double-blind, placebo-controlled trial found that creatine monohydrate supplementation reduced post-exercise muscle damage and soreness, especially in women, who experienced less swelling. This suggests creatine can help maintain muscle function and comfort after intense training.