Creatine in Perimenopause and Menopause: What Women Need to Know

Let’s talk about something that doesn’t always get the attention it deserves in women’s health: creatine. You’ve probably heard the name tossed around in gym circles or spotted it in your teenager’s shaker bottle. But did you know it’s one of the most well-studied and surprisingly helpful supplements for women, especially during perimenopause and menopause?

Yep, creatine isn’t just for bodybuilders. It may help support muscle strength, brain function, bone health, and energy levels, just as your body starts feeling a bit out of sync with hormone changes.

What is creatine, and why does it matter?

Creatine is a natural compound your body makes and stores mostly in your muscles. It helps regenerate ATP, your cells’ quick-burst energy source. Think of it as your body’s mini power bank-something that can help you push through workouts, yes, but also through everyday life.

Around midlife, estrogen takes a nosedive, which can lead to muscle loss, fatigue, and brain fog. Since women tend to consume less creatine-rich food (like red meat), and store less of it in their muscles, supplementing can help fill that gap, especially during perimenopause and menopause.

Muscles, bones, and the power of keeping strong

Muscle loss with age isn’t just about aesthetics (although keeping a nice arm tone doesn’t hurt). It’s also tied to metabolism, balance, and bone strength. Studies show that creatine, when combined with resistance training, may help support lean muscle mass and strength in postmenopausal women.¹

One study even found that creatine supplementation helped improve hip bone strength over two years.²

Brain fog? Creatine might help

Brain energy dips are real during hormonal changes, and research suggests creatine plays a role here, too. It’s involved in brain energy metabolism, and some small studies suggest it might reduce mental fatigue and even support mood.³ While we’re not calling it a cure-all, having more energy to focus can help you remember where you left your keys – a welcome side effect!

So, what kind of creatine should you take?

Hands down, creatine monohydrate is the most studied and reliable form. It’s safe, effective, and affordable. A daily dose of 3–5g is usually enough, no fancy loading phase needed.

You can mix it into water, juice, or your smoothie of choice. Tropeaka Creatine Monohydrate 500g and True Protein Creatine Mono 500g both offer clean, unflavoured options that dissolve easily and don’t mess with taste. Prefer something plant-based? PranaOn Creatine Monohydrate 300g blends well into vegan-friendly routines.

And if powders aren’t your vibe, try SUP Creatine Gummies (yes, creatine… in gummy form). They’re a chewable, peachy way to sneak your daily dose in, no shaker required.

The bottom line?

Creatine isn’t a magic pill (or gummy), but for women navigating midlife changes, it’s one of the most researched, accessible, and affordable options out there. It may support muscle retention, brain energy, bone strength, and overall vitality, especially when paired with movement and good nutrition.

And don’t worry, it won’t bulk you up overnight. In fact, studies show it’s more likely to support graceful aging than anything else.

Always check in with your GP or our WholeLife Pharmacy & Healthfoods pharmacist before adding a new supplement, especially if you have any health conditions or take medication. But if you’re looking to give your body a little extra help during this transition, creatine might be a quiet gamechanger.

References:

1. Candow, D.G. et al. (2022). Creatine Supplementation and Resistance Training in Older Adults.
2. Chilibeck, P.D. et al. (2015). The effect of creatine on bone geometry in older women.
3. Rae, C. et al. (2003). Oral creatine monohydrate supplementation improves brain performance.