Brain Fog is Not in Your Head: How Creatine Supports Mental Clarity Through Hormonal Shifts

You're sharp. Capable. But lately, you find yourself searching for words, rereading sentences, or feeling scattered by midday. It’s not all in your head – but it is about your brain.

As oestrogen begins to fluctuate during perimenopause and beyond, many women experience subtle cognitive changes: memory slips, foggy focus, emotional volatility. While most discussions around brain fog point to stress or sleep, the truth lies deeper – in how your brain uses energy.

Creatine is naturally present in your brain cells and plays a key role in cellular energy production. It supports the rapid firing of neurons, stabilises mood, and helps maintain mental stamina.

Emerging research shows creatine can:

Improve working memory and attention
Reduce mental fatigue during stress, sleep loss or hormonal shifts
Lower symptoms of depression and anxiety

In one meta-analysis, women who supplemented with creatine during hormone fluctuations reported better mood stability and focus. Dr Trisha VanDusseldorp and Dr Scott Forbes note that creatine’s neuroprotective effects are especially relevant for women navigating cognitive changes in midlife.

Creatine isn’t a stimulant. It doesn’t spike your brain like caffeine. Instead, it fortifies your baseline – quietly, steadily, effectively.

Just 3-5 grams a day may help replenish what your brain is missing. Unlike nootropics or stacks, creatine doesn’t try to hack your system. It supports what your body already knows how to do.

If you're forgetting things, struggling to focus, or just not feeling mentally "on," you’re not broken. Your brain might simply be under-fuelled.

Cognitive clarity isn’t a luxury. It’s your right.
Every day you delay is a day your mind works harder than it should.Nourish it now, before brain fog becomes your baseline.