Why I Started Talking About Creatine — and Why You Might Want to Too

I know what you’re thinking: “Creatine? Isn’t that just for bodybuilders?”
But what I’ve learned (both through training clients and digging into research) is that creatine has incredible potential beyond the gym. It can support your brain, energy levels, recovery and even hormonal balance when used wisely.

A lot of women I work with show signs of fatigue, brain fog, or hormonal symptoms, even when labs look “normal.” What if part of the missing piece is something as simple as giving your cells a little extra fuel  in all the places your body needs it?

The Science-Backed Side of Creatine

• Cognitive & Brain Health:
  Multiple studies suggest that creatine monohydrate shows benefits for memory, processing speed, and cognitive performance. PubMed+2Frontiers+2
  For instance, a 2024 trial found that a single dose of creatine improved processing speed and stabilized brain energy metrics (PCr/ATP) in healthy adults. Nature
  And a systematic review found that creatine improved memory in healthy individuals compared to placebo. OUP Academic
  The effect seems more reliable in people under stress, with sleep deprivation, or with lower baseline creatine levels. MDPI+1

• Muscle, Energy & Recovery:
  Of course, creatine is well known in performance circles for helping replenish ATP (your cellular energy currency), improving recovery, and supporting lean muscle.
  Most studies use a daily dose of 3–5 grams of creatine monohydrate as a safe, effective maintenance dose. Healthline+1
  And it’s considered safe for long-term use at those doses in generally healthy people (though those with kidney disease should check with their provider). Mayo Clinic+1

• Hormone & Stress Resilience (Emerging):
  There’s growing interest in how creatine might help buffer against physiological stress — for example, sleep deprivation or mental fatigue — because it supports brain energy metabolism. GQ+2Frontiers+2
  The idea is: your brain under stress can benefit from extra “fuel reserves,” and creatine might help in that context.

So while it’s not a magic cure, creatine is one of those underrated tools that can support whole-body function when added thoughtfully.

How Creatine Can Fit Into Your Plan

• Support energy when your adrenals are taxed. If you feel wired + tired, your adrenal system is working overtime. Creatine gives your cells a bit more “gas in the tank,” especially when you're under chronic stress.

• Aid brain health & clarity. If brain fog is a symptom you're battling, creatine may help the neural side of your system by improving mitochondrial function and stabilizing brain energy.

• Improve recovery and reduce overall stress load. If your body has to recover from workouts, poor sleep, or inflammation, creatine can reduce the wear and tear on your system.

• No need to overdo it. You don’t need huge doses or fancy versions — the simple, well-studied form works well.

FAQ — Let’s Get Real With Your Questions

1. When should I take it  daily, or only on workout days?
Take it daily. Consistency is more important than timing. That maintenance of 3–5 grams per day helps saturate your muscles and brain over time.

2. What if it makes me bloat?
True, creatine can cause mild water retention (especially when you first start or if you try a loading dose) because it pulls water into muscle cells. 
But that bloating is usually temporary. Drinking enough water (aim high , your body will thank you) helps ease that symptom. Also, skipping a loading phase and sticking with the maintenance dose tends to lessen the water retention.

3. What type of creatine should I use?
I personally recommend Legion creatine monohydrate  ( use code KYNDLE)  it’s the most researched, effective, and cost-efficient form.

A Final Thought

Creatine isn’t just for performance.  it’s one more tool you can layer into your wellness plan, especially when you're looking for root-cause support for energy, brain clarity, and resilience.

As always, check with your healthcare provider especially if you have kidney issues, are on medications, or have other health conditions. And if you decide to try it, start low, hydrate, and observe how your body responds.