The Power of Creatine: Not Just for Gym Rats

When you hear “creatine,” you probably picture bodybuilders or athletes lifting heavy weights. But what if we told you this powerhouse supplement offers benefits far beyond the gym — especially for women and those over 40?

Creatine is one of the most researched and effective supplements on the market. While it’s known for boosting muscle strength and athletic performance, recent studies are uncovering its broader potential for brain health, aging, and overall wellness.

Creatine is a natural substance found in your muscles and brain. Your body makes some of it, and you also get a small amount from foods like red meat and fish. However, for many people — especially those on plant-based diets or who don’t eat much meat — supplementation can make a noticeable difference.

• Increased energy during high-intensity workouts

• Improved strength and muscle growth

• Faster recovery between sets and after workouts

This is where creatine shines. It helps replenish ATP (your body’s energy currency), so you can push harder, lift heavier, and recover faster.

Creatine is not a “male-only” supplement — and it won’t bulk you up overnight.

In women, creatine supports:

• Lean muscle maintenance (especially during hormonal changes)

• Mental clarity and focus during the menstrual cycle

• Better mood stability and reduced brain fog

Research even shows that women may benefit from creatine during perimenopause and menopause, helping to combat muscle loss and cognitive decline.

As we age, we naturally lose muscle mass, bone density, and even some cognitive function. Creatine has been shown to:

• Help preserve muscle and strength

• Support balance and functional movement

• Protect brain health, memory, and attention

It’s one of the few supplements with strong evidence supporting its use in aging populations — helping people stay strong, independent, and mentally sharp longer.

Yes. When used as recommended (typically 3–5g per day), creatine is safe and well-tolerated for most people. It’s one of the most studied supplements in the world — and it’s not just for athletes anymore.

At Brews & Blends, we’re passionate about giving your body the best tools to thrive — inside and out. Whether you’re training hard, managing hormonal shifts, or just looking to age strong and sharp, creatine may be the secret weapon you’ve been missing.

Ask us about adding creatine to your next shake or energy drink— and how you can include it in your daily routine.