Creatine and Women’s Health: Sleep, Mood, and Brain Energy

Sleep plays a vital role in overall health because it allows the body and brain to recover and repair. During sleep, important systems—including the brain, hormones, muscles, and immune system—restore normal function. Getting enough good-quality sleep supports physical health, emotional well-being, and clear thinking (1).

    Researchers have explored whether creatine supplementation may influence sleep and performance. In a randomized, double-blind crossover study, 14 physically active men consumed either 20 g of creatine per day or a placebo for 7 days while maintaining their usual exercise routines. Sleep was monitored using wearable devices (1).

    The results showed that creatine improved perceived sleep quality compared with placebo (p = 0.009) and was associated with earlier bedtimes (r = 0.60, p = 0.026). However, creatine did not significantly affect total sleep time, sleep efficiency, or time to fall asleep (1).

    In addition to sleep-related findings, participants taking creatine showed better cognitive performance (p = 0.013), greater exercise output (p < 0.001), and less muscle soreness (p = 0.046). These results suggest that a 7-day creatine loading phase (20 g/day) may support perceived sleep quality and physical performance, although objective sleep measurements remained unchanged (1).

    Because sleep patterns can differ between men and women, researchers have also examined creatine’s potential effects on sleep in women. Women often report more sleep disturbances and poorer sleep quality than men, making this an important area of study (2).

    In a double-blind randomized controlled trial, 21 premenopausal women consumed either 5 g of creatine plus 5 g of maltodextrin or a placebo (10 g maltodextrin) daily for 6 weeks. Participants also completed resistance training twice per week using a TONAL® home gym. Sleep was tracked nightly using an ŌURA® ring, and sleep quality was evaluated using the Pittsburgh Sleep Quality Index (PSQI) (2).

    The results showed that women taking creatine slept longer on resistance-training days compared with those taking the placebo (p = 0.013). However, there were no significant changes in overall sleep quality or PSQI scores during the six-week study. Strength improved in both groups over time (p < 0.001), with no clear differences between groups (2).

    Overall, these findings suggest that creatine supplementation may help extend sleep duration on training days in premenopausal women, although it does not appear to change long-term sleep quality (2) significantly.

    Beyond sleep, scientists have also investigated creatine’s potential role in brain function and mood, particularly during the hormonal changes of menopause. In an 8-week randomized, double-blind clinical trial, 36 perimenopausal and postmenopausal women (average age 50.1 ± 5.7 years) were assigned to one of four groups: 750 mg/day creatine hydrochloride, 1,500 mg/day creatine hydrochloride, 800 mg/day creatine hydrochloride combined with creatine ethyl ester, or placebo (3).

    Compared with placebo, the 1,500 mg/day creatine group showed improved reaction time (1.2% vs. 6.6%, p < 0.01) and increased creatine levels in the frontal brain region (16.4% vs. 0.9%, p < 0.01). Improvements in blood lipid markers (p < 0.05) were also observed. Participants in this group also experienced a greater reduction in mood-swing severity (p = 0.06), suggesting a potential benefit for emotional stability during the menopausal transition. Importantly, all treatments were well tolerated with no serious adverse effects (3).

    Mood health is another area where creatine may play a role. Depression occurs about twice as often in women as in men, and the risk often increases during hormonal transitions such as puberty, pregnancy, and menopause. Researchers believe that this may be related not only to hormone levels but also to how the brain responds to hormonal fluctuations (4).

    Creatine is a natural compound that helps cells produce energy. In the brain, it supports the activity of important mood-related neurotransmitters such as dopamine and serotonin. Lower creatine levels in certain brain regions have been associated with more severe depression, suggesting that healthy brain energy metabolism may be important for emotional health (4).

    Several studies indicate that creatine supplementation may help reduce depressive symptoms, particularly when used alongside antidepressant medications. In some trials, women taking 4–5 grams of creatine daily for about 8 weeks experienced significant reductions in depression scores and sometimes responded to treatment more quickly (4).

    Dietary intake may also matter. Creatine is naturally found in animal-based foods such as meat and fish, and lower dietary creatine intake has been associated with a higher risk of depression. Because women may have lower creatine levels in certain brain regions involved in mood and cognition, increasing creatine intake through diet or supplementation may help support brain energy and emotional health (4).

    Finally, creatine may support mental performance during periods of high cognitive demand. The brain uses large amounts of energy to maintain memory, attention, and thinking. Creatine helps regenerate this energy so brain cells can function properly. Studies in humans suggest that creatine supplementation may improve cognitive performance and reduce mental fatigue, particularly during stressful or mentally demanding tasks. These benefits may be greater in vegetarians, who typically consume less creatine in their diets (4).

    Women may also experience additional challenges related to stress, multitasking demands, and sleep disruption, especially during pregnancy, postpartum recovery, and menopause. Some evidence suggests creatine may help support mental performance during sleep deprivation, which can affect women more strongly (4).

Overall, emerging research suggests that creatine may offer several potential benefits beyond its well-known role in sports performance. Studies indicate that creatine supplementation may improve perceived sleep quality, extend sleep duration during training, support brain energy metabolism, and potentially help with mood and cognitive performance. While more research is still needed—especially in women—current evidence suggests that creatine may be a promising nutritional strategy to support sleep, mental performance, and emotional well-being during different stages of life.

References:

1.     Ben Maaoui K, Delleli S, Mahdi N, Jebabli A, Del Coso J, Chtourou H, Ardigò LP, Ouergui I. Effects of Creatine Monohydrate Loading on Sleep Metrics, Physical Performance, Cognitive Function, and Recovery in Physically Active Men: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2025 Dec 7;17(24):3831. doi: 10.3390/nu17243831. PMID: 41470776; PMCID: PMC12736258.

2.     Aguiar Bonfim Cruz AJ, Brooks SJ, Kleinkopf K, Brush CJ, Irwin GL, Schwartz MG, Candow DG, Brown AF. Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females. Nutrients. 2024 Aug 20;16(16):2772. doi: 10.3390/nu16162772. PMID: 39203908; PMCID: PMC11357324.

3.     Korovljev D, Ostojic J, Panic J, Ranisavljev M, Todorovic N, Nedeljkovic D, Kuzmanovic J, Vranes M, Stajer V, Ostojic SM. The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial. J Am Nutr Assoc. 2026 Mar-Apr;45(3):199-210. doi: 10.1080/27697061.2025.2551184. Epub 2025 Aug 25. PMID: 40854087.

4.     Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.

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