Science-Backed or Bust: Is Creatine the Secret to Fighting Brain Fog, PMS & Aging?

The Liz Moody Podcast

Liz Moody

Health & Fitness, Self-improvement, Education, Mental Health

4.8 • 2.9K Ratings

🗓️ 15 September 2025

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

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Summary

Everywhere you look online, people are calling creatine the magic supplement—promising clearer thinking, better workouts, PMS relief, and even protection against Alzheimer’s. But what does the science really say? In this “Science-Backed or Bust” Wellness Trends episode, I break down the truth about creatine at a cellular level. You’ll learn how it works in your muscles and brain, who benefits most from supplementation, and where the hype doesn’t match the evidence. In this episode, we unpack: How creatine fuels both your muscles and your brain Why women, vegetarians, older adults & new moms may benefit most Strength, recovery & injury prevention benefits Surprising connections between creatine, bone density & aging Cognitive support: memory, mental clarity & fatigue reduction Research on Alzheimer’s, concussion recovery & long COVID Mental health links: depression, dopamine & serotonin Creatine for PMS, perimenopause & menopause symptoms Gut health, microbiome shifts & promising cancer studies Risks, myths & who should avoid creatine Practical guidance: best type, dose, timing & safety tips ✨ This episode is your clear, evidence-based guide to creatine—so you can decide if it deserves a spot in your daily routine. ✨ Homework: Reflect on your “why” for taking supplements. Is creatine aligned with your goals (energy, brain health, resilience)? If yes, explore a high-quality creatine monohydrate and track your results. Subscribe to our Substack to read all the studies Liz referenced in this episode by going to https://lizmoody.substack.com/welcome. Check out the previous episode of The Liz Moody Podcast discussed today: Science‑Backed or Bust: Is Sunscreen Actually Bad For You? Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now! Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the Substack by visiting https://lizmoody.substack.com/welcome. Buy our cute sweatshirts, conversation cards, and more at https://shop.lizmoody.com/. Use our discount codes from our highly vetted and tested brand partners by visiting https://www.lizmoody.com/codes. To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. This episode is brought to you completely free thanks to the following podcast sponsors: Puori: go to Puori.com/LizMoody and use promo code LIZMOODY for up to 20% sitewide. Osea: get 10% off your first order at OseaMalibu.com with code LIZMOODY or LIZMOODY10. Nutrafol: visit Nutrafol.com and use promo code LIZMOODY to get $10 off plus free shipping. AG1: go to drinkag1.com/lizmoody to get a free welcome kit The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast. This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 364. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Everywhere you look on social media right now, people are saying creatine is the magic supplement.
0:05.2	People are saying that it leads to clearer thinking, more energy, better workouts, and it even
0:09.3	helps with PMS and menopause and gut health. Some are even claiming that it could protect your
0:14.7	brain from Alzheimer's or dementia, which sounds incredible, right? But here's the thing.
0:20.5	Are these promises actually true? Or is
0:22.8	creatine just the latest wellness hype train that we have all jumped on? If you've ever struggled
0:27.5	with brain fog, low energy, hormonal shifts, or just wanted to feel sharper and stronger,
0:32.6	this supplement is being marketed directly to you. And if it really works the way that people say,
0:37.8	it could change your daily life in a big way. But if it doesn't, you might just be wasting your time and your
0:43.2	money. I am Liz Moody. I'm a best-selling author, a longtime journalist, and the host of the
0:51.4	Liz Moody podcast, where I break down the science so you can actually use it to change your real life. And in today's episode, we're getting into exactly
0:59.1	what creatine does inside your body at a mechanism of action level. We're looking at what the
1:04.3	science actually says about its impact on energy, brain health, hormones, and even gut repair.
1:09.6	Before we start, I just want to say, I am not a doctor,
1:12.6	nor do I purport to be one. I have been a journalist for over two decades, and for the last
1:17.1	10 years, my focus has been on science communication. My expertise is finding reputable sources,
1:23.2	whether it's rigorous scientific research or the guests that we have on our Wednesday podcasts. And then I
1:28.8	synthesize that research to paint you the clearest picture possible. And I always, always,
1:35.1	always try to answer the question, what can we actually do with this information? I also have a
1:41.4	research assistant who is a professor of health science and a PhD on the team,
1:45.5	Hi Kaelin, who helps make sure that we are interpreting studies accurately in our wellness
1:50.8	trend series.
	...

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