If you’ve ever dismissed creatine as just another muscle-building supplement for bodybuilders and gym bros, here’s a wake-up call: science is rewriting that script. Although Dwayne "The Rock" Johnson may still be spiking it into his post-gym smoothies, a previously unexpected new population is on to creatine—middle-aged women, health-conscious enthusiasts, and even professionals seeking to enhance cognitive function. Ivanka Trump breezily discussed it in her smoothie regimen, and TikTok is filled with users raving about its mood and mental performance benefits but let's get past anecdote. What is the science really suggesting?

What Is Creatine?

Creatine is a naturally occurring substance, synthesized primarily by the liver, kidneys, and pancreas, and also produced in muscles and the brain. We also obtain trace amounts from animal foods like red meat and fish.

The typical individual produces approximately one gram of creatine per day, but the optimal dose for maximum benefit is three to five grams daily—so most, particularly women (who tend to consume less meat), don't notice.

Creatine's first and foremost function is to assist in the regeneration of ATP, the molecule behind everything from bicep curls to brain activity. Until recently, its fame did not extend beyond the doors of the gym. Today, however, scientists are learning it could have applications in cognitive health, mood stabilization, and even disease prevention.

Cognitive and Mental Health Benefits of Creatine

Perhaps one of the most persuasive discoveries in recent years is the effect of creatine on the brain.

Creatine aids energy metabolism within the brain, which is essential in sustaining attention, memory, and emotional control—most especially during stress. A number of studies demonstrate that supplementation with creatine can decrease brain fog and fatigue and improve working memory.

In one study, conducted by the University of Kansas Medical Center, creatine supplements were linked to enhanced executive function and memory in Alzheimer's patients. In another study, individuals with depression who received a supplement of creatine along with cognitive behavioral therapy were found to have improved more quickly than those receiving therapy alone.

The link? Low levels of creatine have been correlated with decreased brain energy and neurotransmitter activity—factors that affect everything from mood to choice.

Why Women Might Gain Even More

Now comes the interesting part: women generally have lower creatine levels than men, both because they have less muscle mass and due to dietary habits. Studies show that hormonal changes—particularly during menstruation, pregnancy, and menopause—might also influence how creatine is synthesized, transported, and stored.

Menstruation and menopause, when estrogen levels are low, also make women susceptible to fluctuations in energy, muscle function, and mood. Creatine can level out these dips. It's also been found to lower muscle loss and help keep bones strong—something important for women as they grow older.

In one 12-month trial, postmenopausal women who took creatine supplements maintained better bone mineral density than those who didn't.

Early research also indicates that creatine may be involved in pregnancy complications. Evidence indicates that lower levels of maternal creatine are linked with increased stillbirth, premature birth, and reduced birth weight. Though supplementation is not yet routine or even proven safe, scientists are taking particular interest.

Interestingly, researchers have also calculated how much creatine infants would require—about 7–8.4 mg a day based on age—even though breast milk contains only a small proportion of that amount.

And then there's long COVID: women are more susceptible to it, and researchers think that variations in creatine metabolism could help explain why, in part. Since creatine helps with cellular energy, it could aid in alleviating fatigue and brain fog in long COVID patients.

As cognitive and hormonal benefits are hogging the limelight, the traditional muscle benefits of creatine haven't disappeared.

Creatine is a performance powerhouse for physical activity—particularly for short durations of high-intensity exercise. Research indicates it can enhance strength, endurance, and recovery, making it perfect not only for bodybuilders but also for anyone concerned with age-related muscle loss (sarcopenia). Approximately 5% to 16% of adults aged over 65 suffer from sarcopenia, and creatine has the potential to counteract this.

It also increases intracellular water in muscle cells, which increases hydration and muscle mass. That's why other users become bloated—a normal but normally harmless side effect.

How Much Creatine Is Enough?

General health requires 3–5 grams daily according to most experts. Creatine monohydrate is still the standard: it's the most researched, most affordable, and most bioavailable variety.

One scoop (roughly 5 grams) mixed into water or a smoothie is enough for most people. What matters most is consistency—it takes a few weeks for the body to fully saturate its creatine stores.

When to take it? Research is still mixed. Some prefer post-workout, others in the morning. The key is regularity rather than timing.

Is Creatine Safe for Everyone?

For healthy adults in general, creatine is very safe when used as directed. But it's not suitable for everybody.

It should be avoided by individuals with kidney disease or a history of kidney transplant. There are also problems for individuals who have bipolar disorder. Creatine is filtered through the kidneys, and in exceptional instances, has been connected to liver stress.

It's not yet indicated in pregnancy or lactation for a lack of definitive safety studies. Always consult a healthcare professional before supplementation—particularly if you're on drugs or dealing with chronic illness.

A just-released study that included 25,000 adults aged over 52 discovered a convincing association: each 0.09-gram boost in creatine consumption corresponded with a 14% reduced risk of cancer.

While preliminary and not definitive, this contributes to a steadily expanding list of possible advantages, such as antioxidant activity, improved mitochondrial function, and even possible tumor-inhibiting effects in animal models.

Creatine is experiencing a renaissance—and not only among jocks. With increasing evidence validating its cognitive function benefits, mental health benefits, bone mineral content benefits, and hormone regulation benefits, creatine is becoming an all-around staple beyond the weight room.

It's not just about gaining muscle anymore. It's about fueling total-body vitality, brain resilience, and optimal long-term health.

If you're a woman going through hormonal shifts, a senior looking to remain resilient, or anyone interested in brain wellness, creatine may be worth reconsideration.

A new Nature Human Behaviour (2026) study suggests that single-session psychological exercises lasting less than 10 minutes can lead to measurable decreases in depression symptoms even one month later.

Depression is one of the most common mental health disorders in the world. Every year, hundreds of millions of people suffer from depression, and many are unable to get therapy because of cost, stigma and the dearth of mental-health professionals.

Symptoms include excessive sadness, depression often includes fatigue, changes in appetite, sleep disturbances, difficulty concentrating and feelings of hopelessness. Treatment requires professional guidance for diagnosis and management.

A 10-Minute Intervention With Lasting Effects

All the brief interventions took less than 10 minutes to complete and were designed to teach practical coping skills that are commonly used in psychotherapy. Some exercises helped participants to reframe negative thoughts, while others focused on motivation, goal-setting or making sense of things by helping others. Participants completed surveys measuring their well-being immediately after the session and again one month later.

The results were striking: while many exercises boosted motivation and hope immediately, two interventions - Interactive Cognitive Reappraisal and Finding Focus - showed measurable reductions in depression symptoms even after a month. On average, participants experienced about a four percent greater reduction in depression scores compared with the control group.

Although the improvement may appear small, researchers note that brief, scalable interventions could reach millions of people who currently lack access to mental-health care as they can be completed in a few minutes and delivered online, these exercises may allow people to take initial steps toward better mental health, especially those waiting for professional help or unwilling to ask for help.

The scientists also stressed that these activities are not intended to substitute for therapy, but should be seen as readily available tools to help with emotional health.

Exercise and Mental Health: A Growing Body of Evidence

Previous research also shows that a quick burst of activity can make you feel better from other research too. A British Journal of Health Psychology 2024 study found that just 10 minutes of daily mindfulness practice significantly improved well-being and reduced symptoms of depression and anxiety among more than 1,200 participants from 91 countries.

Similarly, the US National Institutes of Health (2019) reviews suggest that the physical activity itself may help improve mood and depressive symptoms, strengthening the relationship between movement and mental health.

Collectively, these findings suggest that even small doses of mental or physical activity may lead to psychological benefits.

A Small Step That Can Make a Difference

Depression can make people feel trapped and out of control. The good news of the new research is that it suggests that big changes aren’t always necessary to move forward.

Sometimes, doing a small task, like spending 10 minutes learning a new coping skill or doing a quick mental exercise, is enough to change the way you think and gradually improve mood.

As researchers investigate these brief interventions, one thing is becoming clear: when it comes to mental health, few minutes matter more than we think.

British broadcaster Gabby Logan has revealed that her 20-year-old daughter Lois has been diagnosed with polycystic ovary syndrome (PCOS), a hormonal condition that may require her to step back from high-intensity endurance sport, including extreme long-distance running.

Speaking on her Mid-Point podcast, Logan said the diagnosis came after medical consultations about her daughter’s health and training. During the appointment, a specialist advised Lois to avoid “extreme running,” prompting mixed emotions in the family, concern about the condition, but also relief about scaling back punishing physical goals.

What PCOS Means for Athletes

PCOS is one of the most common endocrine disorders in women of reproductive age, affecting an estimated 8–13 per cent globally. It occurs when the body produces higher levels of androgens (male-type hormones) and often involves insulin resistance.

The condition can cause irregular periods, acne, excessive hair growth, weight changes and fertility challenges. Many patients also have difficulty regulating blood sugar, increasing long-term risks of type 2 diabetes and heart disease.

While exercise is widely recommended as a cornerstone of PCOS management, helping improve insulin sensitivity, metabolism and mood, specialists say the type and intensity of exercise matter.

Why Extreme Endurance Could Be A Problem

Doctors cautioned Lois against extreme endurance events such as half-marathons because prolonged, high-intensity training can significantly elevate cortisol, the body’s primary stress hormone.

In people with PCOS, hormonal balance is already fragile. Persistently high cortisol may:

• worsen insulin resistance
• disrupt ovulation further
• aggravate fatigue and inflammation
• intensify menstrual irregularities

In other words, although movement is beneficial, chronic physical stress can sometimes counteract the hormonal stability patients are trying to restore.

Moderate-intensity exercise, brisk walking, strength training and shorter runs, is generally considered more supportive for hormone regulation than sustained high-intensity endurance workloads.

From Half Marathon To Shorter Goals

Logan previously completed the London Landmarks Half-Marathon with Lois in 2024, describing the preparation as mentally and physically demanding. The pair had hoped to repeat the experience, but the new medical advice has changed those plans.

Instead, they now intend to focus on shorter runs together.

The television presenter admitted she felt a surprising sense of relief at the specialist’s recommendation, recalling how intense the training had been for both of them.

A sporting life continues — just differently

Lois, a competitive showjumper and university student, has long balanced academics with elite sport. She has ridden horses since childhood and competed at national levels, later even participating in a charity jockey race — an experience she described as “brutal.”

Her diagnosis does not end her athletic pursuits, but it reshapes them.

Medical experts increasingly stress that PCOS management is not about stopping exercise but tailoring it. Sustainable training, adequate recovery, and balanced nutrition often produce better long-term hormonal outcomes than relentless endurance performance.

For athletes with PCOS, the goal shifts from pushing physical limits to supporting physiological stability — a change that, doctors say, can ultimately protect both performance and health.

You must have heard people say, "Tighten those abs!' "Engage you core!" However, have you ever wondered what it really means? Are they the same thing? Is there a difference?

While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train.

Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

You must have heard people say, "Tighten those abs!' "Engage you core!" However, have you ever wondered what it really means? Are they the same thing? Is there a difference?

While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train.

Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

Abs vs. Core: What's the Real Difference?

Most everyone has an idea of what abs are when they hear the term, it's all about that coveted "six-pack." But abdominal muscles are more than vanity points.

These are the rectus abdominis (for the six-pack appearance), the external obliques and internal obliques (for side bending and twisting), the transversus abdominis (lowermost layer stabilizing the spine), and the pyramidalis (a small muscle located close to the pubic bone).

Found in the front of your body, these muscles assist in the protection of internal organs, aid in posture, and create forward bending and twisting actions.

Visualize your core as the inner strength system of your body. It's not just the abs a larger, more comprehensive area that encompasses pelvic floor, diaphragm, back extensors, obliques, and even hip flexors. The core stabilizes your entire trunk, supports your spine, and facilitates coordinated movement. Whether lifting groceries or marathoning, your core provides balance and injury protection.

So while abs are part of your core, a solid core is so much more than toned midlines—it's your body's anchor.

Why Engaging Your Core Matters More?

If you’ve ever heard a trainer say “engage your core” and wondered what it really means, here’s the truth: core engagement isn’t just about tensing your stomach. It's about bracing your midsection in a way that stabilizes your spine without holding your breath or excessively sucking in.

Done right, activating your core during workouts:

• Reduces strain on the lower back
• Protects joints and ligaments from injury
• Improves posture and balance
• Improves control and efficiency in movement

Most individuals unconsciously overcompensate by hinging backward at the hips or holding their breath—errors that can diminish the efficiency of a workout as well as heighten the risk of injury.

Pro tip: You ought to be able to breathe naturally while keeping a solid, braced core.

5 Highly Effective Ab Exercises

When exercising specifically for the abs, these exercises isolate the front abdominal wall and obliques:

Bicycle Crunches

One of the best exercises to work both the obliques and rectus abdominis. Lie on back, legs up to tabletop, and rotate opposite elbow to knee in pedaling motion.

Leg Raises

Works lower abs. Lie on your back, hands under your hips, and lift legs up to 90 degrees slowly, then return without contact with floor.

Russian Twists

Ideal for the obliques. Sit, lean back somewhat, raise feet (optional), and twist torso side to side holding a weight or medicine ball.

Reverse Crunches

Begin on your back, knees bent. Contract abs in order to lift hips off the ground while curling knees toward your chest.

Flutter Kicks

Lie on your back, raise both legs off the floor a few inches, and alternate kicking up and down. Keep your core tight the entire time.

These exercises are best for developing definition and endurance in your abdominal muscles—but don't begin and end there.

5 Highly Effective Core Exercises

To get your entire core stronger, from back to hips to pelvic floor, these compound exercises are the key:

Plank Variations

From forearm to side planks, this isometric exercise uses every muscle in the core. Maintain hips level, spine neutral, and core braced.

Dead Bugs

Lie on back with arms and legs up. Lower opposite leg and arm slowly while keeping back flat. Works deep stabilizers.

Bird-Dog

On hands and knees, reach out opposite arm and leg. Great legs, lower back, and core stability exercise.

Glute Bridge with March

Lift hips up into a bridge, then alternate marching one foot at a time. Targets glutes, core, legs, and pelvic stabilizers.

Pallof Press

With a resistance cable or band, press hands straight out from chest resisting twisting. One strong anti-twist core exercise.

These training methods cause your body to function as a functional unit. Outcome? Less injury, improved posture, and enhanced performance in sports and everyday activity.

Should You Train Abs and Core Separately?

It all depends on your aim. If your main target is visual definition, ab-specific training along with proper nutrition and cardio is the priority. But for overall strength and spine development, incorporating core exercises into your regimen is not negotiable.

Your ideal weekly training schedule should have a balanced combination of both isolated ab exercises and compound core exercises. Isolated ab movements support the development of muscular endurance and play a role in visible muscle definition, especially in the rectus abdominis—the traditional "six-pack" muscle.

At the same time, compound core training addresses deeper stabilizing muscles that translate to overall strength, mobility, and spinal stability.

This integrated training not only enhances gym performance but also prepares your body to execute daily movement with more ease and efficiency. Knowing the distinction between abs and the core changes the way you train. It's not all about crunches—it's about developing a strong, functional center that stabilizes your whole body.

When you train for more than just looks and with core integrity, you minimize injury risk, enhance athletic performance, and feel stronger in day-to-day movements. So the next time you roll out on the mat, remember: engaging your abs is awesome, but strengthening your core? That's how you fuel your life.