Creatine is a compound naturally found in the body and commonly used as a supplement for athletic performance. While it’s long been associated with male bodybuilders, there is new development around the benefits for women — especially during perimenopause. Research now shows creatine plays a key role in supporting women’s health, particularly cognitive function and muscle preservation.
During perimenopause, its not uncommon for women to experience brain fog, mood swings, and reduced muscle mass due to the hormonal shifts that occur. Creatine has been shown to support cognitive function, including memory and mental clarity, by increasing energy availability in brain cells. Additionally, it helps maintain lean muscle mass and strength, which naturally decline with age and lower estrogen levels.
Creatine also supports bone health, energy levels, and recovery from exercise — making it ideal for active women or those looking to preserve overall vitality as they age.
The recommended dosage is typically 3 to 5 grams per day, and it can be taken daily, with or without a loading phase. It’s safe, affordable, and easy to mix into smoothies or water. It also has a very mild flavour, making it very easy to take daily.
Creatine is no longer just for the weight lifters, we are now using it to navigate the challenges of midlife. If you are thinking of adding it into your supplement routine, first you should speak with a health practitioner to make sure its the right thing for you but also we want to pick a brand and formulation that is clean of additives and excipients.