The Benefits of Creatine for Perimenopausal and Menopausal Women

The Benefits of Creatine Supplementation for Women in Perimenopause and Menopause

Perimenopause and menopause mark significant transitions in a woman’s life, often accompanied by physical, emotional, and metabolic changes. As hormone levels fluctuate, many women experience reduced muscle mass, strength, and bone density, alongside fatigue and cognitive challenges. While lifestyle interventions like exercise and a balanced diet remain foundational, research increasingly highlights the potential of creatine supplementation as a valuable ally during this stage of life.

Creatine, widely known for its role in sports and fitness, is emerging as a powerful tool for improving muscular, cognitive, and overall health in women navigating menopause. This blog explores the benefits of creatine use during perimenopause and menopause, as supported by scientific research.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods (e.g., red meat and fish) and synthesized by the body from amino acids. Stored primarily in muscles and the brain, creatine helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells. Supplementing with creatine increases the body’s creatine stores, enhancing energy availability for various physiological processes. While creatine is often associated with athletic performance, its benefits extend far beyond the gym, particularly for women in midlife.

Benefits of Creatine for Perimenopausal and Menopausal Women

1. Preserving Muscle Mass and Strength

During menopause, declining estrogen levels accelerate a loss of muscle mass and strength, known as sarcopenia. This not only impacts physical performance but also increases the risk of falls and fractures.

Research has shown that creatine supplementation, particularly when combined with resistance training, can mitigate muscle loss and promote muscle strength. A 2021 study published in Nutrients found that postmenopausal women who supplemented with creatine experienced improved lean body mass and physical strength compared to those who didn’t take creatine

2. Improving Bone Health

Menopause-related bone density loss can lead to osteoporosis, making fractures more likely. Creatine may support bone health indirectly by enhancing muscle strength and improving balance, reducing fall risk. Some studies suggest that creatine can positively influence bone mineral density when paired with resistance exercise, providing a protective effect against age-related bone loss  .

3. Cognitive Function

Cognitive changes, including memory lapses and difficulty concentrating, are common during perimenopause and menopause. Since the brain requires significant energy to function optimally, creatine’s role in ATP regeneration is particularly beneficial.

A review published in Nutrients in 2020 noted that creatine supplementation improves cognitive performance in tasks requiring high mental energy, particularly in individuals experiencing stress or sleep deprivation . While specific studies of women are limited, the evidence suggests creatine could alleviate menopause-related cognitive decline.

4. Reducing Fatigue

Fatigue is a frequent complaint during menopause, often linked to disrupted sleep, hormonal fluctuations, and reduced energy metabolism. By increasing cellular energy availability, creatine supplementation may help combat physical and mental fatigue, as evidenced by studies in other populations experiencing energy deficits  .

5. Supporting Mood

Mood swings, anxiety, and depression are common during menopause, influenced by hormonal changes and lifestyle factors. Emerging research indicates that creatine may play a role in mental health, possibly due to its impact on brain energy metabolism and neurotransmitter function. A 2022 review published in Frontiers in Nutrition highlighted creatine’s potential as an adjunctive therapy for mood disorders.

6. Promoting Recovery and Reducing Inflammation

Recovery from exercise or physical activity can take longer as we age, partly due to increased inflammation and slower repair mechanisms. Creatine has anti-inflammatory properties and supports faster recovery by replenishing ATP stores and reducing muscle damage after exercise .

How to Use Creatine

1. Dosage

For adults, a daily dose of 3-5 grams of creatine monohydrate is generally safe and effective. Some individuals may opt for a loading phase of 20 grams per day (split into four doses) for 5-7 days to quickly saturate muscle stores, followed by a maintenance dose of 3-5 grams.

2. Timing

Creatine supplementation does not need to be timed around workouts to be effective. Regular daily use is sufficient to maintain elevated creatine stores.

3. Hydration

Creatine draws water into muscle cells, so staying well-hydrated is essential, especially during menopause when dehydration risk can increase.

Safety and Considerations

Creatine is one of the most extensively studied supplements and is considered safe for long-term use in healthy individuals. Common concerns, such as kidney damage, have been debunked in research on healthy populations . However, women with pre-existing kidney conditions should consult a hprovider before starting creatine.

Bringing It All Together…

Creatine supplementation offers a range of benefits for women navigating the challenges of perimenopause and menopause. From preserving muscle and bone health to enhancing cognitive function and reducing fatigue, creatine can be a valuable addition to a comprehensive health strategy.

As always, it’s essential to consult with a healthcare provider before starting any supplement, especially if you have pre-existing conditions or concerns. With the right approach, creatine can empower women to stay strong, energized, and resilient through midlife and beyond.

Functional medicine and fitness in Denver 

Dr. Simone Sturm — a functional medicine specialist and NASM-certified personal trainer — formulates a fitness plan that’s expertly tailored to your body and needs. This includes recommendations of supplementation, customized to your needs and goals. Dr. Simone has 16+ years of experience as a holistic doctor specializing in functional medicine and women’s health. She therefore brings extensive experience to every fitness program she creates. Expertly combining corrective exercises (when indicated) for injury prevention with goal-oriented exercises and drills, Dr. Simone will help you achieve your fullest health potential in a way that’s enjoyable, safe, and designed for your specific body. 

We work with all our patients on an individualized basis to develop the safest and most effective treatment plan for you. Schedule an appointment today to get started.