Supplement
Creatine monohydrate
Not just for gym bros. It fuels brain cells the same way it fuels muscle.
What to do
3–5g daily of plain creatine monohydrate. It is flavourless — stir it into coffee, water, or a smoothie. No loading phase, no cycling, no need for the expensive versions.
While the coffee brews.
On a hard day: Dump it in whatever you are already drinking. It does not need to be measured precisely.
When you might notice
Two to three weeks. It builds up in tissue, so nothing happens on day one.
Roughly what it costs
about $10 a month
What this is based on
A 2025 clinical trial found creatine supplementation directly raises brain creatine levels in midlife women — the first human imaging evidence for brain energy support during hormonal transition.
Early evidence · Clinical trial, brain imaging, 2025
Worth checking first
- Worth a word with your provider first if you have kidney disease or have kidney failure.
What this is for
Also worth knowing about
Omega-3 (EPA and DHA)
Works on the inflammation side of brain fog and sore joints.
A walk after eating
Ten minutes after your largest meal does more for blood sugar than an hour at another time.
Protein at breakfast
The meal most women under-eat protein at, and the one where it changes the rest of the day.
Strength training
The single most evidence-backed thing on this list — for metabolism, bone, and mood at once.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
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