Creatine, Exercise & Hormone Harmony: What Every Woman Should Know
Have you noticed creatine popping up everywhere lately? From fitness forums to brain health blogs, it's making waves—and for good reason. But what is creatine, should you be taking it, and how can it support your menopause journey?
Let’s break it all down.
🧬 What is Creatine?
Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. About 95% is stored in your muscles, with the rest found in your brain—where it's used for quick energy during high-intensity activity or deep thinking.
You’ll find creatine in animal-based foods like red meat and seafood, but most people get just 1 gram per day from their diet. Since your body needs about 2 grams per day, supplementation can be a smart way to bridge that gap—especially as natural production declines with age.
💪 Benefits of Creatine for Women in Midlife
Muscle Strength & Lean Mass: Especially helpful during resistance training, creatine boosts power, strength, and muscle mass—critical for preventing age-related frailty.
Bone Health: Creatine supports bone mineral density and may help slow or prevent osteoporosis.
Cognitive Clarity: It can boost mental energy, improve memory, and reduce brain fog—perfect for menopause brain!
Mood Support: Creatine may act as a natural antidepressant by restoring energy production in the brain.
Hormone Harmony: While not directly changing hormone levels, it helps ease many symptoms associated with menopause—like fatigue, low mood, and loss of muscle tone.
🔬 Creatine + Menopause = A Natural Powerhouse
Emerging research shows that post-menopausal women experience noticeable benefits from creatine—especially when combined with strength training. It improves:
Body composition
Bone density
Brain function
Mood and energy
Even women on hormone replacement therapy (HRT) can take creatine safely—no negative interaction has been noted, and it may even support better hormonal balance through reduced oxidative stress.
🍽️ How to Add Creatine to Your Life
Food Sources: Red meat, pork, lamb, and some fish (like tuna and salmon).
Supplementation: Start with 5 grams of creatine monohydrate daily. No need to "load" unless you want faster results.
When to Take It: Anytime is okay, but post-workout may offer a slight edge in muscle building.
⚠️ Stick with daily use for best results!
⚠️ Side Effects & Safety
Creatine is generally safe and well-tolerated. Side effects (if any) are usually mild and include water retention, bloating, or stomach upset—especially during a loading phase. To minimize this, just start with 5 grams per day and skip the loading altogether.
🤔 What About That March 2025 Study?
Yes, one recent study found no additional muscle mass gains with creatine vs. exercise alone (Desai, 2025). But here’s the nuance: it doesn’t discount the cognitive, bone, and mood benefits, which are especially relevant for women in menopause. One study isn’t the whole story!
🌿 Our Take at Itasca Naturopathic Clinic
We believe in evidence-based natural solutions to support hormone balance, vitality, and aging well. Creatine isn’t just for athletes—it’s a powerful tool for midlife women who want to feel strong, sharp, and supported through menopause.
✅ Ready to Feel Better?
If you're navigating menopause—or just want to optimize your brain, body, and mood—creatine may be just one piece of your wellness puzzle. We’re here to help you fit it all together.
We stock Creatine Monohydrate by Designs For Health (90 servings) for $31.81 + tax. {Available in clinic, through ChARM store, or Fullscript.}
Email or ChARM message Chris or Jaclyn with questions or to order a canister!
Rachel Oppitz, ND
