The Essential Supplement for Women at Every Life Stage: Creatine

When people think of creatine, they often associate it with bodybuilders, heavy lifting, and gym performance. But what if I told you that creatine is one of the most underrated supplements for women at every stage of life? From menstrual cycle fluctuations to perimenopause and menopause, creatine plays a vital role not only in muscle strength but also in brain health, energy production, and overall well-being.

Let’s break it down!

What is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps produce ATP (adenosine triphosphate), which is the body's primary energy source for high-intensity exercise and daily activities. About half of the creatine in your body comes from dietary sources like red meat and fish, while the rest is synthesised by the liver, kidneys, and pancreas. However, many people—especially women—do not consume enough creatine-rich foods to maximise their stores, making supplementation beneficial.

Most creatine supplements are made from a synthetic process that combines sarcosine (an amino acid derivative) and cyanamide under controlled conditions, forming creatine monohydrate—the most researched and effective form. (I personally buy mine from nothing naughty)

Why Should Women Take Creatine?

While creatine has been extensively studied for its benefits in strength and muscle growth, its effects extend far beyond the gym. Women, in particular, can benefit from creatine supplementation in multiple ways, especially through the different phases of their menstrual cycle and beyond into perimenopause and menopause.

Creatine and the Menstrual Cycle

Throughout the menstrual cycle, hormone fluctuations can impact energy levels, strength, and cognitive function.

• Follicular Phase (Days 1-14): Estrogen levels rise, promoting muscle growth and improved exercise performance. Creatine can enhance this effect by supporting ATP production, leading to better endurance and recovery.

• Ovulation (~Day 14): Peak estrogen levels may provide a natural strength boost, but creatine can further support power output and cognitive sharpness.

• Luteal Phase (Days 15-28): Progesterone rises, often leading to increased fatigue, water retention, and mood swings. Creatine has been shown to help counteract these effects by stabilising energy production, reducing mental fog, and improving mood regulation.

  
  

Creatine for Perimenopause and Menopause

As women approach perimenopause (typically in their 40s) and menopause (average age ~51), estrogen levels decline, leading to muscle loss, cognitive changes, and increased risk of osteoporosis. Here’s where creatine comes to the rescue:

• Muscle Preservation: Loss of muscle mass (sarcopenia) accelerates during menopause. Creatine helps maintain lean muscle, strength, and functional independence.

• Bone Health: Estrogen plays a critical role in bone density, and its decline increases fracture risk. Creatine supports bone remodelling and can aid in bone strength maintenance when combined with resistance training.

• Brain Function: Cognitive changes such as brain fog, forgetfulness, and mental fatigue are common in perimenopause and menopause. Creatine has neuroprotective properties, improving memory, mental clarity, and reducing the risk of neurodegenerative diseases.

• Energy and Mood: Creatine supports ATP production in the brain and muscles, helping combat menopause-related fatigue, mood swings, and depressive symptoms.
  

Beyond Muscle: The Brain-Boosting Benefits of Creatine

Creatine isn’t just about muscle—it’s a powerhouse for brain health, too! Research shows that creatine can:

• Improve cognitive function and mental clarity

• Reduce symptoms of anxiety and depression

• Support brain resilience against aging and neurodegeneration (like Alzheimer’s and Parkinson’s disease)

• Enhance recovery from mental fatigue and improve focus

  
  

How to Take Creatine

The best way to supplement creatine is by taking 3-5 grams of creatine monohydrate daily. There’s no need for a loading phase, and it can be taken at any time of the day. Many women add it to their smoothies, coffee, or water—just make sure to stay well-hydrated, as creatine draws water into the muscles for optimal function.

Creatine is one of the most well-researched, safe, and effective supplements for women at all life stages. Whether you’re optimizing performance during your menstrual cycle, supporting muscle and cognitive health through perimenopause, or maintaining vitality in menopause, creatine is a must-have in your wellness routine. It’s not just about muscle—it’s about longevity, energy, and overall well-being.

So, if you haven’t already, consider adding creatine to your daily regimen—you’ll thank yourself later!