After an accidental super dose of creatine, a 61-year-old woman says the changes she experienced over two weeks challenged her expectations of what the supplement could deliver.
Creatine has become a go-to supplement for many gym-goers in recent years, but interest in it is now spreading far beyond the fitness world.
While it is widely known for supporting muscle strength and performance, experts increasingly say it may also play a role in cognitive function, mood and hormonal health, particularly for women navigating midlife changes.
What is creatine?
According to the Cleveland Clinic, creatine helps generate “quick bursts” of energy in the muscles, supporting strength and performance during short periods of high-intensity exercise such as lifting weights or sprinting.
The compound is naturally produced by the body and stored in muscles, helping cells create energy for short, intense activity. Creatine is also found in foods such as red meat and fish, though typically in smaller amounts than what supplements provide.
Because natural stores in the body are limited, consistent supplementation can help maintain levels linked to improved strength, muscle mass and potentially brain function.
“You will have a greater energy availability during exercise, but you’ll also have delayed neuromuscular fatigue,” Dr. Stacy Sims, a physiologist and nutritional scientist told Women’s Health.
In short, you’ll get tired less quickly and have more energy to keep going.
Creatine beyond the gym
Researchers have studied creatine for decades, making it one of the most researched supplements available today. While its reputation has traditionally centered on athletic performance, growing interest has emerged around its possible benefits for women’s health, particularly during pregnancy, postpartum recovery and menopause.
According to a 2021 study published in the National Library of Medicine, “Creatine supplementation appears to provide many potential benefits for females.”
The report explains that “when combined with resistance training, creatine further augments body composition and bone mineral density, particularly in post-menopausal females.”
Studies also suggest creatine may support cognitive processes such as memory, focus and mental clarity, while also contributing to cellular energy production.
Expert findings also suggests that creatine, “traditionally used to enhance physical performance, shows promise as an adjunctive management option for depression.”
Accidental ‘super-dose’
Menopause fitness expert Debra Atkinson – who operates Flipping50, a website “designed exclusively for women in midlife” – decided to track how creatine affected her after unintentionally taking a higher-than-recommended amount during a conference where supplement samples were provided.
“So, I was doing about three times [around 21-24g] the normal dose [around 5g],” she explained on YouTube. “What I found is, ‘I’m not losing my train of thought…I’m not losing my attention span later in the day. I’m able to be attentive.”
Given the results of her “accidental experiment,” Atkinson chose to revisit supplementation five years after menopause, curious about how it might affect energy, cognition and physical performance at this stage of life.
But this time, she tripled her intake for two weeks.
Focus and daily energy
After two weeks of consistently taking the super dose, Atkinson said she noticed differences in her ability to concentrate and maintain mental clarity throughout the day.
She explained she was “right back on track,” “hitting the ground running on both sides,” and did not feel “exhausted at the end of the day.”
“I realized, okay, this works,” she explained. “And I was focusing better. I was not sleep deprived.”
Headaches
Because Atkinson frequently travels, she shared that headaches are something she experiences regularly, particularly during midlife.
“I had a major headache and migraine – and I get them every so often,” she said. “And a lot of women in midlife menopause and beyond tend to get them more than they ever did, maybe for the first time in their lives.”
She believes increasing her creatine intake may have helped “decrease my risk of migraines,” though this reflects her personal experience rather than definitive scientific evidence.
Physical results after two weeks
Despite taking a significantly higher dose, the content creator said she did not observe visible physical changes within the two-week period.
Because she already follows a consistent strength training routine and has used supplements previously, she explained she is already “closer to the end goal,” meaning noticeable muscle growth would be unlikely over such a short timeframe.
“We’re looking to boost those little building blocks – and creatine could be one of those pieces. So, it is kind of right there on the short list of supplements I would take,” she added.
Creatine continues to attract attention beyond the fitness world as researchers explore its broader health effects. While Atkinson’s experience highlights potential benefits related to focus and energy, experts consistently recommend following evidence-based dosage guidelines.
Do you think creatine is genuinely helpful, or just another wellness trend? Let us know your thoughts and share this article so others can join the conversation.
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