As women transition through perimenopause and menopause, they experience hormonal shifts that impact muscle mass, bone density, brain function, and energy levels. With estrogen declining, many women notice increased fatigue, muscle weakness, joint discomfort, and brain fog.
While many supplements claim to alleviate these symptoms, creatine is one of the most well-researched and evidence-backed options. Long thought of as a supplement for male athletes, research now shows creatine can be a game-changer for women—especially during perimenopause and menopause.
This article will explore:
- What creatine is and how it works
- The benefits of creatine for perimenopause and menopause
- How to take creatine for optimal results
- Best creatine supplements and their pricing
- Scientific references supporting creatine’s benefits
What Is Creatine?
Creatine is a naturally occurring compound stored in muscles and the brain. It plays a key role in ATP (adenosine triphosphate) production, which provides energy for movement, cognitive function, and muscle repair.
Although creatine is found in foods like red meat and fish, dietary intake alone is often too low to achieve optimal levels. This is where supplementing with creatine monohydrate can be beneficial.
Creatine Benefits for Perimenopause & Menopause
1. Prevents Muscle Loss & Improves Strength
One of the biggest concerns for women in perimenopause and menopause is losing muscle mass (sarcopenia). Estrogen plays a key role in maintaining muscle, and as levels drop, women lose lean muscle faster than men.
Scientific Evidence:
- A 2021 study in Nutrients found that postmenopausal women who took creatine and performed resistance training had increased muscle mass and strength compared to those who didn’t.
- Another study in The Journal of Nutrition, Health & Aging showed creatine supplementation improved upper and lower body strength in menopausal women.
Tip: To maximize muscle benefits, combine creatine supplementation with strength training at least 2-3 times per week.
2. Supports Bone Health & May Reduce Osteoporosis Risk
With declining estrogen levels, bone mineral density decreases, increasing the risk of osteoporosis and fractures. Creatine has been shown to enhance bone strength and support bone remodeling.
Scientific Evidence:
- A study in Experimental Gerontology found that women taking creatine had better bone density and fewer bone resorption markers, indicating a slower loss of bone mass.
- Research suggests that creatine can enhance the effects of weight-bearing exercise, which is crucial for bone health.
Tip: Pair creatine with weight-bearing exercises like walking, running, or resistance training for optimal bone health benefits.
3. Boosts Brain Function & Reduces “Menopause Brain Fog”
Many women experience memory issues, brain fog, and difficulty concentrating during perimenopause and menopause. Since creatine supports ATP production in the brain, it can improve cognitive function and mental clarity.
Scientific Evidence:
- A study published in The Journal of Clinical Psychopharmacology found that creatine supplementation improved cognitive performance and reduced mental fatigue in women.
- Another study in Neuropsychology Review highlighted creatine’s role in enhancing brain function and reducing age-related cognitive decline.
Tip: Taking creatine daily may help combat brain fog, fatigue, and memory lapses.
4. Reduces Fatigue & Increases Energy Levels
Hormonal changes can lead to fatigue, low motivation, and reduced stamina. Since creatine enhances ATP production, it provides a natural energy boost without caffeine or stimulants.
Scientific Evidence:
- A study in Aging Cell found that older adults taking creatine reported higher energy levels and reduced fatigue.
- Research in The Journal of Strength and Conditioning Research showed that creatine supplementation helped menopausal women maintain higher energy levels during workouts.
Tip: Take creatine before or after workouts to reduce fatigue and enhance recovery.
How to Take Creatine: Dosage & Timing
Best Form: Creatine Monohydrate (most researched and effective)
Dosage:
- Loading Phase (Optional): 20g per day (split into 4 doses) for 5-7 days
- Maintenance Dose: 3-5g per day
Best Time to Take Creatine:
- Can be taken at any time of the day
- Works pre or post-workout but consistency is most important
How to Take It:
- Mix creatine with water, coffee, tea, or a smoothie
- No need to cycle creatine—it’s safe for long-term use
Best Creatine Supplements for Women (with Prices in USD & GBP)
1. Nutricost Creatine Monohydrate Powder
- $26 (~£20) for 500g (100 servings)
- High-quality, third-party tested, unflavored
2. BulkSupplements Creatine Monohydrate Capsules
- $30 (~£22) for 210 capsules
- Easy-to-swallow capsules, lab-tested for purity
3. MyProtein Creatine Monohydrate Powder
- $5 (~£3.49) for 250g (50 servings)
- Budget-friendly, vegan-friendly
Thorne Research Creatine
- $38 (~£30) for 450g (90 servings)
- Premium quality, NSF-certified for sports
Is Creatine Safe for Women in Perimenopause and Menopause?
Yes, creatine is very safe. Studies show no harmful side effects when taken at recommended doses.
❌ Avoid creatine if:
- You have kidney disease (consult a doctor first)
- You are pregnant or breastfeeding (lack of research in this area)
💡 Tip: Drink plenty of water while taking creatine to optimize absorption.
Final Thoughts: Should You Take Creatine in Perimenopause & Menopause?
Absolutely! If you’re looking to maintain muscle, protect your bones, boost energy, and clear the brain fog, creatine is one of the most effective, research-backed supplements you can add to your routine. It’s safe, easy to take, and can make a real difference in how you feel during perimenopause and menopause.
Want to know the best supplements for perimenopause and menopause?
