Let me guess: You used to be able to zip through your day. You had the energy to exercise, juggle a busy schedule, and maybe even carry three grocery bags up the stairs in one trip.
But lately? Everything feels heavier. Slower. More exhausting. You’re eating your veggies, trying to stay active, maybe even strength training — and still, your muscles feel tired, your brain feels foggy, and your progress feels stalled.
Sound familiar?
This is one of the most common concerns I hear from my clients in perimenopause and menopause. And no, it’s not just in your head — it’s in your hormones.
What’s Really Going On in Menopause?
As estrogen starts to decline, it triggers a domino effect in your body:
It’s incredibly frustrating — and you’re not alone in feeling that way. But here’s the good news: we have tools to support your strength, energy, and clarity through this transition.
One of my favorite tools? Creatine.
- You lose muscle mass and strength more quickly
- Your bones become more fragile
- Your metabolism slows down
- Recovery from workouts — and life in general — takes longer
- Fatigue and brain fog creep in, even when you’re doing everything “right”
It’s incredibly frustrating — and you’re not alone in feeling that way. But here’s the good news: we have tools to support your strength, energy, and clarity through this transition.
One of my favorite tools? Creatine.
So… What Is Creatine?
Creatine is a naturally occurring compound made up of three amino acids: glycine, arginine, and methionine. Your body makes some on its own, and you get small amounts from food like red meat and fish. It lives mostly in your muscles — and it plays a key role in helping your cells produce energy, especially during short bursts of activity or mental effort.
But here’s the catch:
As we age, our creatine stores decline. And for women in midlife — especially those eating less red meat or doing more plant-based meals — levels are often too low to feel your best.
That’s where supplementation can make a big difference.
But here’s the catch:
As we age, our creatine stores decline. And for women in midlife — especially those eating less red meat or doing more plant-based meals — levels are often too low to feel your best.
That’s where supplementation can make a big difference.
Why Creatine Matters More in Menopause
Here’s what creatine can help with — and why I recommend it to so many of my clients over 40:
💪 Supports Muscle Strength and Growth
Muscle loss accelerates during perimenopause. Creatine helps rebuild and maintain lean muscle — which is critical for metabolism, energy, and mobility.
🦴 Protects Bone Health (Indirectly)
Strong muscles support strong bones. Creatine enhances your strength training results, which in turn helps reduce your risk for osteoporosis and fractures.
🧠 Boosts Brain Function and Clarity
Creatine supports mental energy and brain metabolism — helping with focus, memory, and that frustrating menopause brain fog. Early research also shows potential benefits for mood and mental fatigue.
⚡ Fights Fatigue and Speeds Recovery
Whether it’s from workouts or daily stress, creatine helps your cells recycle energy more efficiently. You may feel less drained — and bounce back faster.
💪 Supports Muscle Strength and Growth
Muscle loss accelerates during perimenopause. Creatine helps rebuild and maintain lean muscle — which is critical for metabolism, energy, and mobility.
🦴 Protects Bone Health (Indirectly)
Strong muscles support strong bones. Creatine enhances your strength training results, which in turn helps reduce your risk for osteoporosis and fractures.
🧠 Boosts Brain Function and Clarity
Creatine supports mental energy and brain metabolism — helping with focus, memory, and that frustrating menopause brain fog. Early research also shows potential benefits for mood and mental fatigue.
⚡ Fights Fatigue and Speeds Recovery
Whether it’s from workouts or daily stress, creatine helps your cells recycle energy more efficiently. You may feel less drained — and bounce back faster.
“Will Creatine Make Me Bulky?”
Short answer: No.
This is probably the biggest myth I hear. Creatine does help you build muscle, but not in a “bodybuilder” kind of way. What you’ll gain is strength, stability, and endurance — not size.
It may cause a small amount of water to be drawn into your muscle cells (which can show up as 1–2 extra pounds on the scale), but this is hydration, not fat or bloat. Most of my clients don’t even notice it — except that they feel stronger and more energized.
This is probably the biggest myth I hear. Creatine does help you build muscle, but not in a “bodybuilder” kind of way. What you’ll gain is strength, stability, and endurance — not size.
It may cause a small amount of water to be drawn into your muscle cells (which can show up as 1–2 extra pounds on the scale), but this is hydration, not fat or bloat. Most of my clients don’t even notice it — except that they feel stronger and more energized.
Is Creatine Safe?
Yes. Creatine monohydrate — the most studied and widely used form — is considered extremely safe for healthy adults when used appropriately.
Recommended dose:
Avoid or speak with your doctor first if you have:
If you’re generally healthy and looking for safe, effective support during menopause? Creatine is absolutely worth considering.
Recommended dose:
- 3–5 grams per day (no need to “load” or cycle)
- Take with food or a post-workout shake for best absorption
- Optional: Pair with a source of vitamin C to support uptake
Avoid or speak with your doctor first if you have:
- Kidney disease
- Medications that affect kidney function
- Chronic fatigue or symptoms that haven’t been evaluated yet
If you’re generally healthy and looking for safe, effective support during menopause? Creatine is absolutely worth considering.
Who Should Consider Creatine?
Creatine might be right for you if you:
✅ Are over 40 and noticing strength or muscle loss
✅ Feel fatigued despite eating well and exercising
✅ Strength train (or want to start!)
✅ Eat less red meat or follow a plant-based diet
✅ Struggle with brain fog or slower recovery
You don’t need to be an athlete. You just need to want to feel better in your body — and be open to trying something that works with your physiology, not against it.
✅ Are over 40 and noticing strength or muscle loss
✅ Feel fatigued despite eating well and exercising
✅ Strength train (or want to start!)
✅ Eat less red meat or follow a plant-based diet
✅ Struggle with brain fog or slower recovery
You don’t need to be an athlete. You just need to want to feel better in your body — and be open to trying something that works with your physiology, not against it.
Real Talk: Creatine Alone Won’t Fix Everything
Creatine is powerful — but it’s not a magic pill. It works best when paired with:
✔️ A high-protein diet (20–30g per meal)
✔️ Resistance training (2–3x per week)
✔️ Good sleep (where your body repairs and rebuilds)
✔️ Stress management (because cortisol breaks down muscle)
✔️ Nutrient support (especially magnesium, vitamin D, and omega-3s)
✔️ A high-protein diet (20–30g per meal)
✔️ Resistance training (2–3x per week)
✔️ Good sleep (where your body repairs and rebuilds)
✔️ Stress management (because cortisol breaks down muscle)
✔️ Nutrient support (especially magnesium, vitamin D, and omega-3s)
How I Help Clients Use Creatine — The Right Way
Inside my Menopause Relief Program, creatine is just one part of a comprehensive plan to help you feel stronger, more focused, and more in control of your health.
I help you:
My goal is always to support you holistically — and help you build habits that stick long-term.
I help you:
- Personalize your supplement routine (based on your body and symptoms)
- Optimize protein intake and meal timing
- Create consistency with your strength training plan (even if you’re starting from scratch)
- Track your energy, sleep, and strength gains over time
- Address root causes of fatigue, inflammation, and hormonal imbalance
My goal is always to support you holistically — and help you build habits that stick long-term.
The Bottom Line
If menopause has left you feeling weaker, foggier, or more fatigued than you’d like — you’re not alone. And you’re not stuck.
Creatine isn’t hype. It’s a well-researched, affordable, and effective way to support your muscles, brain, and recovery through the hormonal shifts of midlife.
No, it’s not magic. But paired with smart nutrition and sustainable movement, it can help you feel pretty magical again.
Creatine isn’t hype. It’s a well-researched, affordable, and effective way to support your muscles, brain, and recovery through the hormonal shifts of midlife.
No, it’s not magic. But paired with smart nutrition and sustainable movement, it can help you feel pretty magical again.
Want to Try Creatine But Don’t Know Where to Start?
Let’s talk.
Inside my 6-month Menopause Relief Program, I guide you step-by-step through:
✔️ Personalized nutrition plans
✔️ Smart, safe supplement strategies
✔️ Symptom tracking and bloodwork support
✔️ Regular check-ins and 1:1 coaching
You don’t have to figure this out on your own.
📞 Book your free 20-minute call and we’ll chat about your goals, symptoms, and whether creatine — and the Menopause Relief Program — is the right next step for you.
👉 [Schedule your free call here]
Inside my 6-month Menopause Relief Program, I guide you step-by-step through:
✔️ Personalized nutrition plans
✔️ Smart, safe supplement strategies
✔️ Symptom tracking and bloodwork support
✔️ Regular check-ins and 1:1 coaching
You don’t have to figure this out on your own.
📞 Book your free 20-minute call and we’ll chat about your goals, symptoms, and whether creatine — and the Menopause Relief Program — is the right next step for you.
👉 [Schedule your free call here]
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