Creatine in Perimenopause: The Surprising Supplement Your Muscles (and Brain) Might Love

If you're in your 40s or early 50s, chances are you've noticed changes... perhaps slower recovery after workouts, more fatigue, maybe even some muscle loss despite regular movement. What if one small supplement could support your strength, brain function, and energy during perimenopause?

Let’s talk about creatine and why it’s gaining attention for women in midlife.

What Is Creatine?

Creatine is a naturally occurring compound found in your muscles and brain. It helps produce ATP, the primary energy currency of your cells. Your body makes some creatine, and you also get it from foods like red meat and fish. But levels can drop with age, stress, and hormonal changes, all of which are common in perimenopause.

Why It Matters in Perimenopause

As estrogen fluctuates, women tend to lose muscle mass and strength, especially if they’re not doing resistance training or eating enough protein. This can impact metabolism, balance, and even mood. Creatine helps buffer against these changes in a few important ways:

• Muscle support: Studies show creatine can improve muscle strength and lean mass when combined with strength training. Study: "Effects of Creatine Supplementation During Resistance Training on Muscle Hypertrophy and Strength in Women"

  Journal of Strength and Conditioning Research, 2003.

• Brain health: Creatine may improve memory, cognitive performance, and brain energy metabolism, especially under stress or sleep deprivation.

  Study: "Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo-controlled, cross-over trial"

  Psychopharmacology, 2003.

• Mood and energy: Some research suggests creatine can support mental well-being and reduce fatigue, a big win during hormone-related ups and downs.

  Study: "Creatine monohydrate in resistant depression: a preliminary study"

  Journal of Clinical Psychopharmacology, 2012.

But… Isn’t Creatine Just for Bodybuilders?

Not anymore. Creatine has been widely studied in women, and it’s now recognized as a safe, effective supplement, especially during times of muscle and hormonal shifts. You don’t need to "bulk up" to benefit. Most women simply feel stronger, recover faster, and maintain better energy when supplementing consistently.

Creatine is found naturally in animal-based foods, especially in muscle-rich cuts of meat and fish. If meat is a part of your lifestyle, you can focus on incorporating that. If not, supplementation is your best bet. It is well-researched and safe for most women.

How to Take It

• Dosage: A typical dose is 3–5 grams of creatine monohydrate daily.

• Timing: It can be taken anytime, but many find it convenient post-workout or with a meal.

• Hydration: Creatine pulls water into the muscles, so staying hydrated is important.

Is It Safe?

For healthy women, creatine is generally well-tolerated and safe. If you have any kidney issues or medical conditions, it’s wise to check in with your healthcare provider first.

Creatine isn’t just for athletes. For perimenopausal women aiming to preserve strength, support brain health, and feel more energized, it’s a simple addition that can go a long way. Paired with strength training, sleep, and a nourishing diet, creatine can help you feel like you again or even better.