In recent years, creatine supplements have surged in popularity among women, particularly those navigating the challenges of perimenopause and menopause, as new research highlights benefits beyond traditional muscle building. According to data from SPINS, creatine sales jumped 120 percent in the 52 weeks ending March 2023, driven largely by female consumers in their 30s, 40s, and 50s who are turning to the supplement for support in strength training, brain function, sleep quality, and age-related changes.
This shift marks a departure from creatine's long-standing association with male athletes and bodybuilders. Women, who typically have lower baseline levels of the compound due to dietary habits and natural production rates, appear to respond particularly well to supplementation. A May 2025 review in the Journal of the International Society of Sports Nutrition (JISSN) notes that women consume about 20 to 30 percent less creatine through diet than men and synthesize it at lower rates, potentially amplifying the effects of added intake.
Creatine itself is a naturally occurring compound produced in the liver, kidneys, and pancreas, with roughly 95 percent stored in skeletal muscles and the remaining 5 percent in the brain and heart. It's not a steroid or hormone but is obtained through foods like red meat and fish. As estrogen levels decline during perimenopause and menopause, women experience accelerated muscle loss, reduced bone density, and cognitive shifts—issues where creatine shows promise, according to the JISSN review.
One persistent myth deterring women from trying creatine is the fear it will cause bulky muscles, akin to male bodybuilding results. However, experts emphasize this is unlikely. Women have 15 to 20 times lower testosterone levels than men, making significant bulking physiologically implausible. Instead, creatine aids ATP energy production during intense activities, enabling tougher workouts that foster lean muscle over time. Any initial water retention occurs within muscle cells to stimulate protein synthesis, not as superficial bloating.
Emerging studies are providing concrete evidence of these benefits tailored to women's health. The CONCRET-MENOPA randomized controlled trial, published in the Journal of the American Nutrition Association, was the first double-blind study focused on perimenopausal and menopausal women. Involving 36 participants over eight weeks, it tested a medium dose of 1,500 milligrams per day of creatine HCl. Results showed a 6.6 percent improvement in reaction time compared to 1.2 percent with placebo, alongside a 16.4 percent increase in frontal brain creatine levels.
"The CONCRET-MENOPA trial's findings represent the first human evidence of creatine's impact on brain creatine stores in menopausal women," the study authors reported. This is particularly relevant as declining estrogen can deplete brain creatine just when cognitive demands may heighten.
Another study from July 2025 at St. Olaf College examined 15 peri- and postmenopausal women and found significant gains in lower body strength. It also noted positive improvements in sleep quality among perimenopausal participants—a benefit not commonly linked to the supplement previously. "These results suggest creatine could play a multifaceted role in supporting women through hormonal transitions," researchers from the college stated in their findings.
The connection between creatine and brain health has gained traction amid growing awareness of menopausal "brain fog." Research reported by ScienceDaily in May 2026, based on findings from Taylor & Francis, indicates creatine may enhance memory, mood, and cognitive speed, especially in those with lower baseline levels. This aligns with the brain's reliance on creatine for energy during mentally demanding tasks.
Celebrity endorsement has further amplified the conversation. Actress Halle Berry, who has been open about her menopause journey, credited creatine on her podcast for alleviating cognitive symptoms. "I thought I’d ‘never’ take creatine, associating it with bulking, but now I take it daily and it helps me think more clearly during menopause," Berry said. Her experience echoes the scientific buildup, making the supplement a topic in wellness circles.
Safety concerns are minimal for most women, according to a comprehensive 2025 analysis of 685 clinical trials reviewed in the JISSN. It found no significant differences in side effect rates between creatine users and placebo groups. The CONCRET-MENOPA trial similarly reported no severe adverse effects among its participants. However, those with kidney issues or on certain medications are advised to consult a clinician before starting.
Dosing recommendations vary slightly by form and goal. The standard for creatine monohydrate is 3 to 5 grams per day, without needing a loading phase. For cognitive benefits in menopausal women, creatine HCl at lower doses of 750 to 1,500 milligrams daily showed promise in the CONCRET-MENOPA results. Consistency is key, with the JISSN review stressing that effects on muscle, strength, and cognition emerge over weeks or months, regardless of exact timing.
This research comes at a time when menopause support is increasingly mainstream, with women seeking evidence-based options amid hormonal shifts affecting up to 80 percent of those in perimenopause with symptoms like fatigue and mood changes. While creatine was once niche, its accessibility—available over-the-counter—and growing body of studies position it as a potential ally.
Experts caution that while promising, more large-scale trials are needed to confirm long-term outcomes across diverse populations. The St. Olaf study, for instance, was small, involving only 15 women, limiting generalizability. Nonetheless, the consistency across reviews like JISSN's analysis of hundreds of trials bolsters confidence in its profile.
As sales continue to climb, retailers report women inquiring specifically about menopause-related benefits, shifting marketing from gym-focused to holistic health. This trend reflects broader empowerment in women's health discussions, where supplements like creatine are evaluated not just for physique but for quality of life.
Looking ahead, upcoming studies may explore creatine's interplay with other menopause interventions, such as hormone therapy or diet. For now, women considering it can draw from the CONCRET-MENOPA trial's success in improving reaction times and brain stores, or Berry's personal testimonial, as they weigh options with healthcare providers.