{This Creatine+ article is written in partnership with Qualia Life—they’re dedicated to sharing knowledge to help optimize our quality of life. We’re honored to work with them. ~ ed.}

“Creatine for me? Oh no, I’m not a Gym Bro.”

I’ve raised a few athletes who wanted to bulk up and know my way around the supplement aisles—which is why I had a knee-jerk, “Oh, hell no,” reaction to the possible need for me, a middle-aged yogi, to try a well-known, award-winning brand of creatine for this article.

Thankfully, I paused and caught up on all the latest research.

A lot, alotta lot, has changed on the creatine scene in recent years.

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I was shocked, really shocked, and I wonder if ya might feel the same. So, the ol’ teacher in me created the little True or False quiz below.

But first, a little reminder to jog your brain a bit:

What is creatine?

Creatine is a compound your body makes on its own. We get it from foods like red meat and fish, too. It’s absorbed into our bloodstream and then transferred into our muscles to generate energy, essential energy. Generally, we make enough to survive, but supplementing creatine to build strength has been a hot topic for decades.

Lately, it’s having comeback, a victory lap in a whole new way thanks to a bundle of scientific breakthroughs this past year.

Let’s test your knowledge about creatine and maybe bust a myth or two.

True or False:

1) Creatine is only for Gym Bros, ya know ol’ school Arnold Schwarzenegger types looking to get pumped up—or for younger athletes (aka Freshmen) wanting to look more beefed up, fast.

False.

Qualia Creatine+ is officially in my supplement stack now, and I’m far from a Gym Shark looking to grind to get swole or ripped in any way, shape, or form. Swelling and tearing means injury and grinding is for my coffee, thank you very much.

A supplement like Qualia Creatine+ helps build lean muscle, promotes strength, and keeps muscles hydrated. It supports the fast-twitch muscle action needed for swimming or playing pickleball—and it fuels power for a scramble up a mountain or even when lifting a case of somethin’ heavy from Costco.*

The supplement also reduces post-exercise fatigue and aids muscle recovery and rehabilitation, which is a gift and game-changer for those of us who are pushing our edges out there.

2) Creatine supports every muscle in your body, even your brain.

True.

Creatine is nutritional support for mental clarity, memory, and focus, helping us overcome feelings of mental fatigue and concentration difficulty, while supporting a balanced, healthy mood—and sleep.

How?

The supplement supports brain energy metabolism. It’s associated with benefits for memory, attention, information processing speed, and cognitive performance in healthy older adults.

3) Creatine is important for Perimenopausal and Menopausal Women.

Very True.

Qualia Creatine+ is the ideal creatine for all aging adults wanting to maintain active lifestyles, while also supporting brain neuroprotective functions for healthy aging.

However, energy production, brain resilience, and emotional stability have all been successfully proven specifically for Perimenopausal and Menopausal Women in a trial published in the National Library of Medicine as recently as August 25, 2025.

Many women do not eat enough meat to cover the amount of creatine an active body actually goes through. A quick Google search confirmed that to reach 3-5 grams of creatine, a woman should eat roughly 2 pounds of steak or over a pound of salmon daily.

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4) Vegans and vegetarians may need to supplement it.

True.

Reread the last sentence in number 4.

5) Creatine only bloats our muscles and does nothing for our bones.

False.

Creatine can cause bloating in the first several days as water begins to be retained in your muscles. It’s called intracellular hydration—and can sometimes feel tight or puffy. If discomfort happens and persists, reducing the dosage and easing up to your desired dose may be just what your body needs, according to Qualia Life’s FAQs. And, as with any exercise change or supplementation, pay attention to your body’s cues for thirst—it’s talking to ya for a reason.

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With strength training, creatine supports bone growth. Our bones need strain to know it’s time to rebuild and grow. If you are lifting the heaviest you can, even for a super short “session,” you’re asking the bone to step up to the task. Creatine then amplifies the body’s building response.

GLP-1 users are leaning into creatine to help maintain lean muscle, strength, and their overall bone health.

6)  Which type you select matters.

True.

Here at Elephant Journal, we tested Qualia Creatine+. We’ve built trust with Qualia Life and were once again impressed with their complex formula.

Qualia Creatine+ contains two advanced forms of creatine—OptiCreatineTM Creatine Monohydrate & Creatine MagnaPower (Magnesium Creatine Chelate).

The combination of magnesium and sea salt optimizes creatine’s absorption, tissue uptake, and high performance of the phosphocreatine energy system. This absorption showed up for us pretty quickly with faster recovery times and less, much less, soreness.

Last but definitely not least, Qualia’s formula has a smoother texture than other powders we’ve had around the house over the years. It mixes all the way in—it tastes good, not gritty—and makes doing the dishes less of a chore without any caked-on, left-over goo.

So, how did ya do with the True or False Quiz? 

Truth: I would not have done well had I not been the researcher behind this article.

Regardless, our scores aren’t the focus—our personal health goals are what matter.

Thousands of clinical studies support creatine’s vast benefits for our bodies and minds. And while your body makes a small amount, it’s far less than it can store with supplementation.

Perhaps, you’re ready to add Qualia’s Creatine+ to your Supplement Stack too for:

>> Muscle Performance*

>> Brain Health*

>> Healthy Aging*

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Considering all of the research, creatine should especially be part of every woman’s perimenopause and menopause toolkit—it’s one of the most researched and safest supplements out there.

Those of us over here trying Qualia Creatine+, we appreciate how it’s doctor-formulated with two rigorously studied creatine forms. And the company’s commitment to carefully sourcing ingredients to assure purity and authenticity—and where feasible, patenting ingredients that are considered best in class and for which benefits have been demonstrated.

Whatever works best for your health journey is a-okay, we’ll continue to support cha and keep you in the loop of the up to date scoop along the way.

~
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.