Creatine: A Surprising Midlife Ally for Muscle, Mood & Energy

As you may know, menopause can feel like an uphill battle, especially for busy professional women juggling demanding careers and personal responsibilities. Muscle loss, brain fog, and relentless fatigue don’t just affect how you feel—they can also affect how you perform at work.

But there’s good news: emerging research, along with insights from experts like Dr. Casey Means, reveals that creatine—a well-studied supplement often associated with athletes—can provide game-changing support for women in midlife.

What Is Creatine and Why Do Women Need It?

Creatine is a naturally occurring compound found in muscle and brain tissue, and it’s critical for energy production at the cellular level. Although your body does make some creatine, and you get a bit through foods like red meat and seafood, most women still fall short—especially compared to men. In fact, women naturally have about 70–80% lower creatine stores than men, and that gap widens with age and the hormonal shifts that happen during perimenopause and menopause.

So, if you’re feeling like your body just isn’t bouncing back the way it used to—or like your brain’s a step behind—that might not be your imagination, and creatine may be the answer you’ve been searching for.

Let’s talk about how creatine might help.

• It Helps You Keep (and Build!) Muscle

If you’ve noticed it’s harder to stay toned or your workouts don’t seem to “stick” like they used to, you’re not imagining things. As estrogen and testosterone decline, we naturally lose muscle mass and strength—a process called sarcopenia. This doesn’t just affect how we look. It impacts our balance, metabolism, and even how well we can get through a long workday.

The good news? Creatine, especially when paired with strength training (even just a couple of times a week!), helps counteract this loss. Research shows that women in midlife who take creatine while lifting weights actually double their strength gains compared to those who don’t supplement.

More muscle also means a faster metabolism, which can help with weight management and boost your energy throughout the day.

• It Supports Stronger Bones

Menopause also brings a significant drop in bone density. If you’re in your 50s and haven’t thought about bone health yet, now is the time!

Creatine won’t replace calcium or magically rebuild bones, but studies show it can support bone strength, especially when used alongside resistance training. Think of it as one more layer of protection against fractures, falls, and feeling fragile in the years ahead.

• It Helps Clear the Brain Fog

Ah, brain fog. That frustrating mental haze that shows up just when you're trying to focus, remember something, or stay sharp in a meeting. I hear about it all the time from clients, and I’ve definitely experienced it myself.

Creatine plays a significant role in brain energy metabolism. Research shows it can improve short-term memory, focus, and even reasoning, especially during times of stress or poor sleep (hello, menopause nights).

It may also help with mood swings and mental fatigue. If you’ve been feeling “off,” scattered, or not quite yourself, this could be one small but mighty step toward feeling more mentally clear and emotionally steady.

• It Boosts Energy and Reduces Fatigue

One of the things I love most about creatine is how it helps with that hard-to-shake fatigue so many of us feel during perimenopause and beyond.

Creatine acts like a fast-access battery for your cells—giving your muscles and brain quick energy when they need it most. Many women tell me they feel more energized during workouts and recover more quickly after them. And even outside the gym, it can help you push through a demanding day with more stamina.

How to Start Taking Creatine

If you’re curious about trying creatine, here are a few simple tips to get started:

•  Go for creatine monohydrate – It’s the most studied form and has consistently been shown to be safe and effective.

• Skip the extras – Look for a clean product without unnecessary fillers, sugars, or artificial ingredients.

• Check for third-party testing – You want to know what you’re taking is pure and trustworthy.
• Want to know my favorites? 
  

  • Momentous Creatine – Made with Creapure® Creatine Monohydrate, one of the cleanest, most research-backed forms of creatine on the market. It’s simple, pure, and effective—just how I like it.

  •  MindBodyGreen Creatine+ – This formula combines creatine with taurine, which can offer added support for brain health, hydration, and recovery—especially helpful for women dealing with fatigue or brain fog.

  • Both are great options, and which one you choose depends on your personal preferences and needs. If you’re not sure which is right for you, reach out—I’m happy to help!

     

• Timing: You can take it any time of day—just be consistent. I mix mine into a morning smoothie or with my after-workout electrolytes.
• Dosage: Most women do well with 3–5 grams daily. Some studies have used higher doses for short-term results but check with your doctor or health coach (like me!) if you're unsure.
• Pair it with strength training: Even two 20-minute sessions a week can make a huge difference when supplementing with creatine.
• Safety: Creatine is one of the most studied supplements out there. It’s safe, affordable, and easy to incorporate into your routine.  But again, always check with your doctor to ensure there are no contraindications with any medications you are taking or conditions you may have.

Bottom Line

If you’re a woman in midlife trying to juggle it all—work, family, health, and the wild ride of hormonal changes—creatine could be a simple but powerful ally. It’s not a magic pill, but it can help you feel stronger, think more clearly, and keep your energy up as you move through this transition.

You're not alone in this. And you don’t have to settle for feeling “off” or stuck in survival mode. Small, smart changes—like adding creatine—can help you feel more like you again.