Researchers at the University of North Carolina found that women produce creatine at rates roughly 20% lower than men, and eat around 30-40% less dietary creatine on average. Think of creatine as fuel for your muscles and your brain. Men start with a fuller tank. Women? Closer to a quarter full, sometimes event less. So we start lower, eat less of it, and then wonder why we're exhausted. Supplementing isn't adding something foreign. It's topping up something your body was already short on.

This is where it gets interesting. Oestrogen and progesterone, the hormones that shift throughout your cycle, actually affect how your body processes creatine. Researchers found that creatine enzyme activity follows a similar pattern to oestrogen fluctuations. Meaning: how efficiently your body uses creatine changes depending on where you are in your cycle. There's also evidence that women with lower dietary creatine have a higher risk of irregular periods. Nobody told me creatine had anything to do with my hormones. The science is only just catching up.

Up to 20% of your creatine is stored in your brain - and your brain uses it too. Research found that supplementation may improve mood and cognitive function in women by helping the brain maintain its energy levels. Clearer thinking. Less brain fog. Better mood when you need it most. This matters even more as we get older — post-menopausal research shows benefits in both muscle function and bone health. I noticed the brain difference before I even noticed the gym difference. That 3pm fog I thought was just life? Gone.