***Always consult with your healthcare provider before starting any new diet, supplement, or fitness program to ensure it’s safe and appropriate for your individual health needs.***
When we talk about supplements for midlife women, creatine might not be the first thing that comes to mind—but it should be. When I was growing up, creatine was primarily marketed and thought of as a performance enhancer for body builders and men who were looking to build muscle. In more recent years, creatine has increasingly been recognized for its wide-ranging benefits for women, especially during perimenopause and menopause. From preserving muscle to boosting brain function, here’s why it may be worth adding to your daily routine:
Supports Muscle Strength and Maintenance
As we go through perimenopause and menopause, we naturally start to lose muscle—making it harder to feel strong, energized, or maintain a healthy weight. Creatine supports your muscles by giving them the fuel they need to perform and recover, especially when you're doing strength training. It can help you stay active, build lean muscle, and feel more capable in your everyday life.
A 2021 systematic review concluded that creatine supplementation in postmenopausal women can increase lean body mass and improve upper and lower body strength, especially when combined with exercise (Candow, D.G. et al., 2021).
This means creatine can be especially helpful for women who want to stay strong and active through these midlife changes. By supporting muscle maintenance and strength, it also plays a key role in protecting mobility and metabolic health as we age.
Boosts Brain Health and Cognitive Function
Many women experience brain fog, forgetfulness, or trouble focusing during perimenopause and menopause. Creatine helps fuel brain cells, which can improve memory, focus, and mental energy.
A double-blind, placebo-controlled study published in Psychopharmacology found that creatine supplementation improved working memory and cognitive processing in women, particularly under mental stress or during hormonal fluctuations (McMorris, T. et al., 2007).
A 2025 meta-analysis reviewed 16 randomized controlled trials and found that creatine significantly improves memory, attention, and processing speed, with stronger effects seen in women (Xu, C., Bi, S., Zhang, W., & Luo, L., 2024). More research is definitely needed to validate these findings.
Given that women have naturally lower creatine levels—and those levels decline further during menopause—the emerging research suggests substantial brain support from supplementation.
Helps Boost Energy and Workout Performance
Fatigue is a common struggle during perimenopause and menopause—and it can make staying active feel harder than it should. Creatine helps your body make quick energy, which can give you more stamina during workouts and help you feel less drained afterward. It’s a simple way to feel stronger and more energized, especially on days when motivation is low.
The recommended dose of creatine for perimenopausal and menopausal women is typically 3–5 grams per day, taken consistently—ideally after a workout or with a meal that includes some carbs and protein. This steady intake supports muscle strength, recovery, and cellular energy.
My go-to brand for creatine is Momentous—their pure, third-party tested Creatine Monohydrate delivers high-quality support you can trust.
👉 Click the link to check out their creatine and see why I love it!
In conclusion, creatine is safe, well-researched, and effective—not just for athletes, but for everyday women navigating midlife changes. If you're looking to maintain strength, sharpen your mind, and boost your energy, creatine may be one of the smartest additions to your menopause wellness plan.
Resources
Candow, D.G. et al. (2021). "Effects of Creatine Supplementation in Aging Adults—A Systematic Review." Nutrients, 13(3), 966. https://doi.org/10.3390/nu13030966
McMorris, T. et al. (2007). "Creatine supplementation and cognitive performance in elderly individuals." Psychopharmacology, 202(2), 235–243. https://doi.org/10.1007/s00213-008-1269-0
Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in nutrition, 11, 1424972. https://doi.org/10.3389/fnut.2024.1424972
