Creatine for Perimenopause: What the Science Actually Says

Perimenopause can feel like your brain has been hijacked by the gustapo and your body is melting into the Michelin man, yet you don't feel like any of your habits have changed. In essence you just don't feel like you anymore and you are wondering what has changed! Hormonal changes in your 30s, 40s and 50s can lead to slower recovery from exercise and exertion, creeping fatigue & insomnia, weight gain, hair loss, brain fog, not-to-mention the meno-tache and libido changes to boot!

radiant woman in her 40s

But there’s one supplement with a surprisingly strong evidence base for women in midlife: creatine monohydrate.

And no, it’s not just for athletic men. In fact, emerging research suggests women, especially during perimenopause and post menopause, may benefit even more than men.

Let me talk you through what the science shows.

What Is Creatine?

Creatine is a naturally occurring compound stored in your muscles and brain. It supports rapid energy production (ATP), which you rely on for:

• Strength and power

• Cognitive performance (quick-firing brain & alertness)

• Recovery from exercise & exertion

• Daily energy needs

Women typically have lower baseline creatine stores than men, and levels may shift with hormonal changes — making perimenopause a key window where supplementation could be super helpful.

creatine monohydrate powder in the kitchen

 What the Research Shows for Perimenopausal & Menopausal Women...

1. Strength, Muscle, and Body Composition

A 2025 quasi‑experimental study published in the Journal of the International Society of Sports Nutrition examined creatine monohydrate in peri‑ and postmenopausal women. The results got me excited, it found significant improvements in:

• Strength

• Body composition (more muscle, less fat)

• Cognitive function (brainier)

• Sleep (more relaxed)

• Mood (reduced anxiety)

2. Cognition, Mood, and Brain Energy

The same study (Hall et al., 2025) also reported improvements in:

• Cognitive performance

• Reaction time

• Mood

• Sleep quality

3. Creatine Across the Female Lifespan

A 2025 study summary also highlights that creatine may support:

• Brain health

• Fatigue reduction

• Attention and alertness

• Menopausal symptom management

4. Emerging Research on Cognition & Metabolism

A 2025 study published in the Journal of the American Nutrition Association explored low‑dose creatine formulations in menopausal women, focusing on:

• Cognitive performance (how quickly you can fill out that crossword)

• Metabolic changes (how we use and burn energy)

• Menopause‑related symptoms (if you are reading this far, you don't need me to remind you of those)

This adds to the growing body of evidence that creatine may support both brain and metabolic health during midlife.

 But How Much Creatine Should Women Take?

I am often asked this question and there has been some umming and ahhing over the answer

Most clinical studies use:

• 3–5 g creatine monohydrate daily

No loading phase is required. Consistency is what matters.

I regularly recommend 5g daily to my clients as this is where I see the most solid research lies when it comes to the best results.

Safety Considerations

Creatine is one of the most researched supplements globally and is considered safe for healthy adults. However, please note Women with kidney disease or those on certain medications should consult their healthcare professional before starting any new supplement if not recommended by a well-trained professional.

Why Creatine Matters in Perimenopause

When oestrogen rollercoasters, women experience:

• Lower muscle mass

• Reduced strength

• Fatigue

• Memory changes

• Mood variability

  
  

Creatine directly supports the systems most affected by these hormonal shifts — muscle, brain, and energy metabolism.

It’s not a magic pill, but it’s a well‑studied, low‑cost, evidence‑based tool that can make a meaningful difference.

If you have any questions, then please do reach out.

Lucy x

 Scientific Sources

• Hall, L., Klassen, S., Holbein, J., & Waters, J. (2025). Impact of creatine supplementation on menopausal women’s body composition, cognition, estrogen, strength, and sleep. Journal of the International Society of Sports Nutrition

• University of Novi Sad study on creatine and menopause, published in the Journal of the American Nutrition Association

• Examine.com Research Feed summary of peer‑reviewed studies on creatine in perimenopausal and menopausal women