As a Registered Dietitian Nutritionist navigating perimenopause, I’m always thinking about how to best support my body and mind as I age. I’m also selective about supplements. I don’t take many, so if something earns a place in my routine, there has to be a good reason.
Creatine monohydrate is one of the few that has made the cut. Every morning, I mix a scoop into my orange juice. It’s a simple habit, but one I’ve come to rely on because of the strong research behind it and the way I feel when I take it consistently.
A lot of people still think creatine is only for bodybuilders or people trying to bulk up, but that’s a limited view. In addition to supporting muscle performance, strength, and recovery, creatine also plays an important role in cellular energy and may have real benefits for cognitive function during menopause. That’s one reason I think it deserves more attention, especially during life stages like perimenopause, menopause, and andropause.
How Creatine Powers Your Cells
To understand how creatine works, let’s take a quick step back to high school biology. You might remember the Krebs cycle and ATP (adenosine triphosphate). ATP is the primary energy currency your cells use for everything from moving a muscle to solving a puzzle.
However, your body’s ATP stores are limited. They deplete quickly when energy demands rise. This is where creatine steps in. It helps your cells regenerate ATP more efficiently, acting as a rapid energy reserve.
This mechanism makes creatine valuable well beyond the gym. One question I hear often is: does creatine help with perimenopause fatigue? Based on the available evidence, there's reason to think it can, particularly by supporting cellular energy during periods of hormonal flux, poor sleep, or mental strain. It won't replace good sleep or a balanced diet, but for women navigating menopause-related muscle loss and energy dips, it's one of the more well-researched tools available. By helping to ensure your cells have a steady energy supply, creatine supports resilience when your body is working harder to maintain it.
Does Creatine Help During Perimenopause and Menopause?
Hormonal changes during perimenopause and menopause bring noticeable shifts. Energy levels can dip, workouts often feel harder to recover from, and mental clarity might not come as easily. These frustrating changes highlight exactly why creatine is so relevant right now.
Throughout a woman’s lifespan, hormonal fluctuations influence how creatine is produced, transported, and utilized in the body.1 In other words, the times when you need steady energy and resilience the most are often the same times when your body’s natural creatine dynamics are shifting.
Additionally, women may naturally produce less creatine and consume less of it through food compared to men.2 This makes supplementation particularly relevant, especially as hormonal changes during menopause can impact areas like bone density, cognitive sharpness, and muscle strength, which are key aspects of health that often feel more vulnerable during this transition.
Emerging research suggests creatine may help support muscle strength, cognitive function, energy metabolism, and exercise recovery during menopause.3 While it is not a treatment for menopause symptoms, it may help address some challenges associated with hormonal changes.
What are the Benefits of Creatine for Brain and Muscle Health?
What I find most compelling about creatine is how its benefits overlap. We don’t experience muscle health, mental clarity, recovery, and mood as separate systems. They’re interconnected!
When creatine supports ATP production, it provides fuel for muscle contractions. This can improve your training quality and help preserve lean muscle mass. At the same time, it fuels your brain cells. The brain is an incredibly energy-hungry organ. Some data shows that creatine supplementation is linked to improved memory, attention, and processing speed in adults, and it may enhance cognitive performance by increasing cellular energy reserves and reducing oxidative stress in the brain.4
Creatine for Men and Andropause
Creatine isn’t just a conversation for women. Men also experience age-related hormonal shifts, often referred to as andropause. As testosterone declines, men may notice losses in muscle mass, reduced strength, lower energy, and changes in focus or mental sharpness.
Because creatine supports ATP regeneration, it can help address these challenges. For aging men, this means support for strength, training capacity, and lean mass, while also helping maintain mental energy and cognitive performance. The underlying biology is the same: when cells can produce and recycle energy more efficiently, both physical and cognitive performance benefit.
How Much Creatine Should You Take?
Most research on creatine monohydrate uses a maintenance dose of 3–5 grams per day. Experts generally recommend taking creatine consistently each day to maintain elevated muscle creatine stores.5
Keeping It Simple
When I talk with clients about supplements, I encourage simplicity. I’m not someone who takes a long list of pills and powders, and I don’t think most people need that. But creatine is one of the few supplements I consistently recommend during this life stage because the research is broad, the mechanism makes sense, it comes with very little risk, and it’s easy to use.6
When choosing a product, I recommend a third-party-tested creatine monohydrate without unnecessary additives. Doctor’s Best Creatine Powder is a great example; it’s unflavored, vegan, and easy to mix into orange juice, water, or a smoothie, making it a seamless addition to your routine.
The Bottom Line
Aging and hormonal transitions can change how we feel, both physically and mentally. From my perspective as a dietitian in perimenopause, creatine is one of the most useful tools we have for supporting both sides of that equation. Since taking it every day, I feel like my mind is clearer (I have fewer moments of “why did I come into this room?”, I am able to power through a workout more effectively, and I generally just feel good.
Creatine isn’t just a supplement; it’s a small but powerful way to support your body and mind through life’s transitions. Whether you’re navigating the hormonal shifts of perimenopause or menopause, or simply looking to maintain strength, energy, and clarity as you age, creatine offers a science-backed solution that’s easy to incorporate into your routine. For me, it’s not about chasing perfection; it’s about feeling strong, capable, and clear-headed in the moments that matter most. And that’s why creatine has earned its permanent spot in my morning orange juice, and I encourage clients in this life-stage to explore it too.
Frequently Asked Questions
What does creatine do?
Creatine is a naturally occurring compound that helps your body produce and recycle ATP (adenosine triphosphate), the primary source of energy used by your cells. While it's best known for supporting muscle strength and exercise performance, creatine also plays an important role in brain function, recovery, and cellular energy production throughout the body.
Can creatine help with brain fog?
Research suggests that creatine may support cognitive function by helping brain cells maintain adequate energy levels. Some studies have linked creatine supplementation to improvements in memory, attention, and information-processing speed, particularly during periods of metabolic stress, sleep deprivation, or aging. While creatine is not a treatment for menopause-related brain fog, it may help support overall brain health and mental clarity as part of a healthy lifestyle.4
Does creatine help with fatigue?
Because creatine helps regenerate cellular energy, it may help support physical and mental energy demands. Some women find that creatine helps them feel more resilient during periods of hormonal change, intense exercise, or poor sleep.
How much creatine should I take?
Most research on creatine monohydrate supports a daily maintenance dose of 3–5 grams per day. While some people choose to start with a short loading phase, it's not necessary. Taking 3–5 grams daily consistently will gradually increase and maintain creatine stores in your muscles and other tissues.5
When should I take creatine?
The most important factor is consistency. Creatine can be taken any time of day, as long as you take it regularly. Long-term daily use is generally more important than the specific timing of supplementation.
References
1 Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877
2 Smith-Ryan, A. E., DelBiondo, G. M., Brown, A. F., Kleiner, S. M., Tran, N. T., & Ellery, S. J. (2025). Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause. Journal of the International Society of Sports Nutrition, 22(1). https://doi.org/10.1080/15502783.2025.2502094
3 Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877
4 Xu C, Bi S, Zhang W and Luo L (2024) The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front. Nutr. 11:1424972. doi: 10.3389/fnut.2024.1424972
5 Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0173-z
About the Author
Lauren Manaker MS, RDN, LD
Lauren Manaker, MS, RDN, LD, CLEC, is an award-winning registered dietitian and three-time book author focused on providing clear and evidence-based nutrition guidance. Practicing since 2004, she holds degrees in Human Nutrition from the University of Florida and Clinical Nutrition from Rush University. A trusted medical reviewer and contributor to outlets like Good Housekeeping, Prevention, and Eating Well, Lauren is also a speaker who presents at professional health-focused conferences across the nation.