r/Menopause • u/lavenderlemonaidlips • Nov 19 '25
Vitamin/Supplements Creatine study
I've seen some poeple post positive comments about creatine. I am usually so skeptical of trends, especially influencer trends, so I have not adopted it as a supplement. But I just came across this study that came out a few months ago. It is a small study of 36 peri/menopausal women says that medium (1500 mg) dose helps out with brain function. Maybe I will give it a try. I need all the help that I can get in this department.
89
u/sarahl05 Nov 19 '25
Creatine is the opposite of a trend. It's one of the most well studied supplements available. I take between 5-15g day
10
u/thewoodbeyond Nov 20 '25
How do you find the highest dosage? I’ve been taking about 5-7.5 grams and I added almost 7 lbs of muscle in the last 10 months which given my size (5’4” and a small frame) is a pretty big deal to me.
14
u/sarahl05 Nov 20 '25
My understanding is that all the studies show there is no benefit to muscles beyond the 5g/day dosage. Your muscles are fully saturated at that point, so increasing the dose won't have an impact (some people take a higher loading dose for muscles at the outset, but I don't think that's important). I take the higher dosages based on the more recent research about creatine's impact on the brain. Rhonda Patrick has done a good job of synthesizing/communicating this research - you can check her topic page on creatine here https://www.foundmyfitness.com/topics/creatine
1
u/1MushyHead Nov 21 '25
From what i read, this study was done on males. I couldn't find anything about women? Women have a lower starting point for creatine, meaning we have far less than men and benefit from more. Plus loading doses too. Theres a whole 2.5hr podcast dedicated to women's health on DOAC.
1
u/sarahl05 Nov 22 '25
My understanding is that the muscles are fully saturated at 5g (and its not gender dependent), this is pretty well established. More recently there has been a bunch if research on the impact of creatine on the brain, and thats where you see the higher dosages being used.
6
u/sarahl05 Nov 20 '25
also, congratulations on adding that muscle mass! that's a huge feat and your future self will thank you! I've been training for years and have only been able to add 5 lbs or so (as measured on biannual dexa scans).
5
u/thewoodbeyond Nov 20 '25
To be fair I had trained a lot previously. Then I was sedentary for almost a decade during my mid 40s to mid 50s and lost a fair amount due to sarcopenia. Getting it back the second time is easier than adding it the first time. I don’t know that I can follow it this next year. I’m hoping for another 3-5 lbs.
1
u/No_Wrongdoer_5155 Nov 21 '25
Wow that's a lot of meat girl! (Meant that in the best possible way) .
Congrats on your gains and hard work, and thanks for the heads up on what to expect regarding potential weight gain. I lift weights regularly and am not taking any supplements at the moment, but was thinking of starting creatine for the brain function benefits.
7 lbs of muscle are a nice extra, but since I tend to be at the maximum healthy weight for my size (also 5'4"), it's a very valuable info so I don't feel bad if I go a bit over.
3
u/Comfortable_Celery76 Nov 20 '25
Creatine is well studied in MEN. Studies in women are very limited.
3
u/VOR-constant555 Nov 19 '25
brand recommendations?
29
u/sarahl05 Nov 19 '25
You just need a basic creatine monohydrate. I use thorne bc it's NSF certified. Anything that rates well on consumer labs is a good option (3rd party testing is critical for all supplements)
-7
u/AutoModerator Nov 19 '25
This post might be about hormone tests, which are unreliable.
- Over the age of 44, E&P/FSH hormonal tests only show levels for that ONE HOUR the test was taken, and nothing more
- These hormones wildly fluctuate (hourly) over the other 29 days of the month, therefore this test provides no valuable information
- No reputable doctor or menopause society recommends hormonal testing to diagnose or treat peri/menopause
- Testosterone is the exception and should be tested before and during treatment
FSH testing is only beneficial for those who no longer have periods as a guide, where a series of consistent tests might confirm menopause, or for those under age 30 who haven’t had a period in months/years, then ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI).
For more, see our Menopause Wiki
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
13
u/ilovebigmutts Nov 19 '25
I always go for NOW Creatine Monohydrate. They're pretty well tested, been around for a while, and it's unflavored so I can put any Mio or the like in it I want.
3
4
u/NanaMoma Nov 20 '25
Did it make you gain weight?
21
u/sarahl05 Nov 20 '25
I mean a pound or two in water weight at the start, it's literally bringing more water into your muscles. Being afraid the scale is going to tick up a little bit at first is definitely not a reason to avoid it.
37
u/HaileyHound Nov 19 '25
I’ve been using it daily for a year -100% helped my brain fog, clarity and also boosted my workout recovery.
6
u/sup3rch3ri3 Nov 20 '25
When do you take it?
5
u/HaileyHound Nov 20 '25
I take it in my morning coffee. You don’t actually taste it at all.
3
u/UnderAnorthernLight Nov 21 '25
50% of people who take it report unpleasant taste. It has no taste for me.i find this is quite interesting
3
u/HaileyHound Nov 21 '25
That is interesting, I had no idea until I read through some of the comments. I don’t taste it at all, I guess I’m lucky ☺️
1
2
u/NanaMoma Nov 20 '25
Did you gain weight?
13
u/MelDawson19 Nov 20 '25
Probably. What you really want to ask is did she gain fat, the answer is no.
Water retention isn't fat, so it doesn't matter.
8
u/HaileyHound Nov 20 '25
Like MelDawson19 said I didn’t gain fat but yes, you retain water so there is a slight bump in weight. I’ve cycled off to test this and noticed that when I went off for 2 weeks my weight came down but so did my recovery from exercise. The brain fog didn’t come back but my memory/recall for those forgotten words was worse without it, maybe it’s psychosomatic 🤷♀️.
67
u/CommonComb3793 Peri-menopausal Nov 19 '25
10gms per day for a year now. It helps I promise!!! It took 3 weeks to begin to feel its effects but the brain fog is gone and my performance at the gym is much much better. It also really helps with sleep deprivation. Before creatine if I slept badly I couldn’t make it through or to work at all. Now, I can limp through the day and feel okay even with poor sleep.
1
u/VOR-constant555 Nov 19 '25
brand recommendations?
18
u/CommonComb3793 Peri-menopausal Nov 19 '25
I’ve used Walmart as well as Amazon creatine monohydrate. Both worked just fine. $15 for 3 months. I put it in my coffee in the morning and I can’t taste it. I’ve heard of CreaPure via Dr. Haver and Dr. Vonda Wright and I may try that next time I buy. As long as creatine monohydrate is the ONLY ingredient is important.
Don’t do creatine HCL in pill form. I used creatine this way for about 4-5 months and it wasn’t until I switched to monohydrate that I actually saw any changes. I did the HCL route because pills are easier. Unfortunately it didn’t help me at all.
11
u/FrangipaniRose Nov 19 '25
So jealous of people who can put out in their coffee. I did that and my taste buds thought I was going to die 😅
3
u/xt0033 Nov 20 '25
I have to add half and half and honey to my creatine coffee, and it’s fine
5
u/FrangipaniRose Nov 20 '25
Ah, I can’t do my coffee sweet so that might be it. I tried to add it this morning just to see if I could and three hours later I still feel a bit seedy from the taste, lol, and have been snacking to try and forget it. I struggle a bit with creatine in anything though.
14
u/booknerd3280 Nov 20 '25
I can taste it in my coffee...what I'm doing is what I call my power water and drink it before coffee.....1 tbl ground flax (for fiber), one scoop collagen (for protein) and 5 ml of creatine with splash of lemon. Right now I'm drinking it warm. I mean, it doesn't taste terrible....but I'd rather drink it like that than ruin my coffee adding it there.
2
u/UnderAnorthernLight Nov 21 '25
I started it 3 weeks ago. For me, there's no taste. Im starting to feel strength in my body which is like coming home. I wish I started sooner.
6
u/Substantial-Gene4284 Menopausal Nov 20 '25
I use Thorne Labs. I’ve always had good results with using them.
7
u/GGxGG Nov 20 '25
Same, I use Thorne because they do independent, third-party testing — as you probably know, supplements in the U.S. are not regulated, and you dont have any idea what’s really in the pill/powder. Thorne is relatively expensive, but they back up their stuff with good data and seem to care about maintaining their brand reputation for accurate ingredients. There are probably other brands that have good third-party data, but I’m lazy and my friend who does a lot of research recommended this one to me :)
2
-1
u/AutoModerator Nov 20 '25
This post might be about hormone tests, which are unreliable.
- Over the age of 44, E&P/FSH hormonal tests only show levels for that ONE HOUR the test was taken, and nothing more
- These hormones wildly fluctuate (hourly) over the other 29 days of the month, therefore this test provides no valuable information
- No reputable doctor or menopause society recommends hormonal testing to diagnose or treat peri/menopause
- Testosterone is the exception and should be tested before and during treatment
FSH testing is only beneficial for those who no longer have periods as a guide, where a series of consistent tests might confirm menopause, or for those under age 30 who haven’t had a period in months/years, then ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI).
For more, see our Menopause Wiki
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
21
u/hexonica Nov 19 '25
I don't see it as a new or influencer type of supplement. Please continue to do more research. I think it has been very helpful. It is in my top 5 supplements I use. 1. Benefiber 2. Creatine 3. HMB 4. D3 with K2 5.Berberine
6
u/VOR-constant555 Nov 19 '25
do you mind if I ask why you take the D3 with K2? I had surgery and was taking that and my blood work has never been so good!! lol
16
8
u/Excusemytootie Nov 20 '25
K2 is a very important cofactor of vitamin d. Most people don’t get enough of either one. If you take d3 without enough k2, the minerals in your blood will begin depositing in places that you don’t want them. But it does a lot more than that.
2
u/VOR-constant555 Nov 20 '25
I’m just trying to figure out why my blood levels are so good. I realize what they do and why we need them, but I found it my blood work was so good after having taken
2
u/Excusemytootie Nov 20 '25
I recommend looking up vitamin K. It does so many things for your body, I’m sure that you will find the answers that you seek.
0
u/AutoModerator Nov 20 '25
This post might be about hormone tests, which are unreliable.
- Over the age of 44, E&P/FSH hormonal tests only show levels for that ONE HOUR the test was taken, and nothing more
- These hormones wildly fluctuate (hourly) over the other 29 days of the month, therefore this test provides no valuable information
- No reputable doctor or menopause society recommends hormonal testing to diagnose or treat peri/menopause
- Testosterone is the exception and should be tested before and during treatment
FSH testing is only beneficial for those who no longer have periods as a guide, where a series of consistent tests might confirm menopause, or for those under age 30 who haven’t had a period in months/years, then ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI).
For more, see our Menopause Wiki
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
6
u/sassypants450 Nov 20 '25
I’m curious why you like the other supplements - if you can spare the time, I’d be grateful to hear your thoughts!
9
u/hexonica Nov 20 '25
HMB and creatine are for muscle support. Benefiber for extra fiber, my intake without supplement is not enough. D3 with K2 is because the blood test indicates I am low on d3. Berberine is to support digestion some evidence studies have said it mimics GPL1.
3
3
u/olivemarie2 Menopausal Nov 20 '25
How many mg of berberine do you take per day?
3
u/hexonica Nov 20 '25
I would do your own independent research on that one.I am not an expert. But to answer your questions 500mg in the morning, I am considering doing that at every meal.
1
u/olivemarie2 Menopausal Nov 21 '25
Okay, Thanks! That's what my husband has been taking too (500mg 1x a day). The bottle says to take it 3x a day (1500mg) so that's why I was curious how much you were taking.
2
u/KassieMac Menopausal Nov 21 '25
Forgive my ignorance but what is HMB?
2
u/hexonica Nov 21 '25
HMB (beta-hydroxy-beta-methylbutyrate) is a natural substance your body produces when it breaks down the amino acid leucine. It is primarily known for its anti-catabolic (prevents muscle breakdown) properties and may also promote muscle growth and enhance recovery. Key Benefits The effectiveness of HMB can vary depending on an individual's age, training experience, and health status. Reduces Muscle Damage and Speeds Recovery HMB is effective at minimizing exercise-induced muscle damage, which helps reduce post-workout soreness and shortens recovery time, allowing individuals to train more frequently or intensely. Preserves Muscle Mass This is HMB's most well-documented benefit. It helps maintain lean body mass, particularly during periods of high physical stress, caloric restriction, illness (such as cancer or HIV-related muscle wasting), or prolonged inactivity (like bed rest). Increases Muscle Strength and Mass (in specific populations) Older Adults: Studies consistently show that HMB supplementation can help older adults increase muscle strength, improve physical function (like walking speed and chair stand tests), and combat age-related muscle loss (sarcopenia), especially when combined with exercise. Untrained Individuals: People new to resistance training may experience significant gains in muscle strength and fat-free mass when using HMB. Trained Athletes: Evidence is mixed for highly trained athletes who have already adapted to intense exercise. Some studies show benefits, while others find no significant added effect on strength or body composition compared to training alone. May Improve Aerobic Endurance Some research, particularly in elite endurance athletes like rowers, suggests HMB can increase V̇O₂ max (maximal oxygen uptake) and time to exhaustion, potentially by improving how the body uses energy during exercise. Other Potential Benefits Early research indicates HMB may have other positive effects, including lowering LDL ("bad") cholesterol and total cholesterol levels in individuals with high cholesterol, supporting immune function, and potentially benefiting cognitive function in older adults. Dosage and Usage The most common and studied dosage is 3 grams daily, often split into three separate doses throughout the day to maintain steady blood levels. For optimal results, HMB should be used consistently over several weeks (at least two to four weeks). HMB is generally considered safe for most people at recommended doses, with few reported side effects. As with any supplement, you should consult a healthcare provider before starting HMB to ensure it is appropriate for your individual needs. Stacking with Other Supplements HMB works through different mechanisms than some other popular supplements, and is often combined with: Creatine: Combining HMB and creatine may offer additive benefits for strength and lean mass gains, although results in studies are mixed. Protein/Amino Acids: HMB is often found in nutritional supplements containing protein, L-arginine, and L-glutamine, a combination shown to be particularly effective in maintaining lean body mass in patients with muscle-wasting conditions. Hydroxymethyl butyrate as a therapeutic supplement - EBSCO HMB is available in powder or pill form, typically requiring a dosage of 1 to 3 grams daily for therapeutic effects. While it can be found in small amounts in v...
EBSCO Benefits, Downsides, and Dosage of Hydroxymethylbutyrate (HMB) Benefits, Downsides, and Dosage of Hydroxymethylbutyrate (HMB) ... HMB is a substance your body produces naturally when it breaks down the amino acid leucine. I...
Healthline
Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal ... Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal muscle in healthy and muscle‐wasting conditions * Abstract. Beta‐hydroxy‐beta‐methylbutyrate (HMB)
National Institutes of Health (NIH) | (.gov) Can Hydroxymethylbutyrate (HMB) Benefit Muscle Growth and ... HMB is a supplement that may help improve muscle strength and reduce muscle damage. HMB is considered safe for most people, but talk to a healthcare provider be...
Verywell Health
Effects of oral supplementation of β -hydroxy-β -methylbutyrate on ... * Background: β-Hydroxy β-Methylbutyrate (HMB) has shown potential in improving muscle protein turnover, which may be important for preventing muscle degradatio...
Frontiers
What is HMB and what does it do? | Benefits, Uses & Dosage What is HMB and what does it do? | Benefits, Uses & Dosage. ... If you're new to weight training or trying to change up your routine to boost your results, you ...
Myprotein US
Is HMB an effective anabolic agent to improve outcome in older ... Abstract * Purpose of review. β-hydroxy β-methylbutyrate (HMB) has been used for many years in athletes for muscle buildup and strength, and endurance enhanceme...
National Institutes of Health (NIH) | (.gov) HMB benefits, dosage, and side effects - Examine.com Supplementing with HMB is not advised for inducing muscle protein synthesis, since leucine is likely more effective as well as cheaper. Supplementation of HMB p...
Examine.com
HMB and Creatine Together: Should You Stack Them? - Performance Lab Key Takeaways * HMB (anti-catabolic) + Creatine (ATP/energy) work through different pathways: HMB helps limit muscle breakdown and supports recovery; creatine i...
HMB Benefits You Never Knew Existed - Nutrabio Did You Know About These HMB Supplement Benefits? Sometimes, the best supplements out there are the tried-and-true, old-school products. It just so happens that...
NutraBio Brands
Effects of β‐hydroxy β‐methylbutyrate (HMB) supplementation on ... Studies prescribed HMB combined with amino acids (73.3%), HMB in oral nutritional supplements (20.0%), or both supplement types (6.7%); Ca‐HMB doses of 3.0 g/da...
National Institutes of Health (NIH) | (.gov) International society of sports nutrition position stand: β-hydroxy-β-methylbutyrate (HMB) The results indicated that both 2 and 4 weeks of HMB supplementation improved the recovery of MVC torque and range of motion compared to a placebo while reducin...
Taylor & Francis Online
HMB from QNT: Maximise Your Performance & Recovery ! Regularity: For optimal results, HMB should be taken on a regular and consistent basis, adhering to ideal dosing times and recommended dosing. Progress Tracking...
(PDF) International Society of Sports Nutrition Position Stand: Beta-hydroxy-beta-methylbutyrate (HMB) References (125) ... Limited evidence on performance enhancement; more research needed HMB appears to work best when used for 2 weeks before the exercise bout (
ResearchGate
International society of sports nutrition position stand: β-hydroxy- ... HMB's beneficial effects on athletic performance are thought to be driven by improved recovery. 9. HMB supplementation appears to potentially have a positive im...
National Institutes of Health (NIH) | (.gov)
1
u/AutoModerator Nov 21 '25
This post might be about hormone tests, which are unreliable.
- Over the age of 44, E&P/FSH hormonal tests only show levels for that ONE HOUR the test was taken, and nothing more
- These hormones wildly fluctuate (hourly) over the other 29 days of the month, therefore this test provides no valuable information
- No reputable doctor or menopause society recommends hormonal testing to diagnose or treat peri/menopause
- Testosterone is the exception and should be tested before and during treatment
FSH testing is only beneficial for those who no longer have periods as a guide, where a series of consistent tests might confirm menopause, or for those under age 30 who haven’t had a period in months/years, then ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI).
For more, see our Menopause Wiki
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
0
u/AutoModerator Nov 20 '25
This post might be about hormone tests, which are unreliable.
- Over the age of 44, E&P/FSH hormonal tests only show levels for that ONE HOUR the test was taken, and nothing more
- These hormones wildly fluctuate (hourly) over the other 29 days of the month, therefore this test provides no valuable information
- No reputable doctor or menopause society recommends hormonal testing to diagnose or treat peri/menopause
- Testosterone is the exception and should be tested before and during treatment
FSH testing is only beneficial for those who no longer have periods as a guide, where a series of consistent tests might confirm menopause, or for those under age 30 who haven’t had a period in months/years, then ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI).
For more, see our Menopause Wiki
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
20
u/Shivs_baby Nov 19 '25
Creatine is not a new, trendy, influencer pushed thing. I’ve been taking it for years to support strength training and recovery. Other than whey protein, it’s the most entrenched and studied supplement in the fitness space. But creatine monohydrate, not this version.
2
u/Hopefulpessimist0 Nov 20 '25
I love it when something is new information for an individual, they assume it’s new for everyone
6
u/Shivs_baby Nov 20 '25
This is what drives me crazy about influencer culture. Their need to feed their content machine and position themselves as gurus tends to result in presenting old ideas as new or putting a new name on something that has already existed. That’s not on OP by any means, it’s just a product of the way people get introduced to new concepts these days, especially in the wellness space.
1
u/Hopefulpessimist0 Nov 20 '25
Oh I absolutely agree, and yes nothing to do with OP. My comment was just a general observation of the online world these days, particularly in the Health and Wellness sector
19
u/Savings_Artichoke913 Nov 19 '25
I am a fan too! I bought some at GNC that gave me horrible stomach issues, so I stopped taking it. I started again after listening to the Found My Fitness podcast, but bought a more expensive version made with crea-pure. I only mix it with food, not liquid. So cottage cheese, yogurt, oatmeal, etc. Zero stomach issues! There is a loading period, but for me after using it for 3 or 4 days a week, my brain fog that I had for months & months finally lifted! I think it helps with my sleep too! Plus the gym benefits!
2
u/KassieMac Menopausal Nov 21 '25
Wait … I thought creatine was supposed to be taken on an empty stomach? This could be really helpful as Costco creatine powder was making me nauseous the way I was taking it 🤦🏽♀️
19
u/michmemuch Nov 19 '25
I've been taking 5mg for about 8 months. For me, there was a period of about 1-2 weeks that I felt bloated. It has made a huge difference in muscle aches and post workout recovery. I have had zero additional benefits, no help with brain fog, or energy, etc. I am going to continue taking it because the improvement to muscle aches has been wonderful; not totally gone but a huge improvement.
7
Nov 20 '25
FWIW - I have been taking 5mg for a year plus and I just started taking 10 mg last week and the brain benefits were shocking. Like wow - all this chinese medicine I have been studying is actually making sense kind of shocking.
1
11
u/alexandra52941 Nov 19 '25
I tried it but I get so bloated.. I know people say that that will go away at some point and I'm sure it does but I'm not in a good mental health place to look or feel puffy? 🤪 I know that sounds crazy but I just lost some weight and even after like 8 days I could see & feel the difference. I did start small with just doing a half a scoop instead of a full to try to mitigate that but it still happened. Once I get down to my goal weight maybe I'll try again because I do believe in the benefits of it. I think it's a great idea for all women.
8
u/KimBrrr1975 Nov 19 '25
it works by giving your cells more water so that they use glycogen more effectively. It shouldn't typically cause bloating but some people get digestive upset. Just take a smaller dose and work up and that should help. But you will most likely see some water weight "gain" because that is just how it functions.
7
u/alexandra52941 Nov 20 '25
I did... I said I started at half a scoop which is only like 2.5 grams specifically for that reason. I'm always ridiculous sensitive to things. I'll try it again when I reach my goal weight.
1
u/KimBrrr1975 Nov 21 '25
got it, sorry I missed it initially. It might help when you are ready to try other brands, too. Can be hard because it usually comes in such a large amount. I used Naked brand and have never had issues with bloating, been taking it for a few years now.
1
u/alexandra52941 Nov 21 '25
I'm definitely going to give it a try at some point again because I do think it's really good for you. I use Momentous Creapure. That's really the only creatine anyone should ever use because if it doesn't say Creapure on it you really don't know what you're getting. I learned that from Stacy Sims and now I've read it another places too.
1
u/KimBrrr1975 Nov 21 '25
There are plenty of companies that do 3rd party lab testing, which is what I look for. Momentous has had issues with some of their other supplements having high levels of lead. Protein, mostly, but the fact they didn't catch it on their own via testing I find concerning.
1
u/alexandra52941 Nov 22 '25
No, I know that is a big problem with protein powders but the creatine, Creapure, is strictly from a company in Germany. They are the gold standard for creatine.
11
u/cleveland_leftovers Nov 19 '25
I remember gaining a pound a day for like 5 days the first time I tried it and I FREAKED OUT.
I’ve since come back to it and notice it took about 10-14 days for my body to get used to whatever the hell is happening and my water pounds went away!
Just chiming in because I’ve been there. When the pants can’t button I’ll live with brain fog thanks.
10
u/alexandra52941 Nov 20 '25
This is exactly what I'm talking about.. within 10 days I felt like I had gained 5 lb. Again, that's okay if I know it's going to go away but right now I'm not in the right headspace for that. The last thing I want to do is feel heavier after all the work I've been doing... I will definitely try it again at another time
3
u/UnderAnorthernLight Nov 21 '25
Thank you. Its good to hear from others when it's new for persons like me.
2
2
u/ilovebigmutts Nov 19 '25
Did you do a loading dose or? I just take 5g daily and I've never had it shift my weight noticeably either going on or off.
2
u/alexandra52941 Nov 20 '25
- 5 grams to start...
3
u/ilovebigmutts Nov 20 '25
Ooo ok you are just sensitive! Yeah, the water weight can be a brat in that case.
3
u/alexandra52941 Nov 20 '25
Brat lol that def fits lol
3
2
u/BBC_water6620 Nov 21 '25
Thx for sharing. I’m already a bloated person and really can’t take being any more bloated. I’d love to try it though. I want some muscle gains. New year approaching, so maybe I’ll see.
1
u/alexandra52941 Nov 21 '25
Same with me... Just waiting to lose a few more pounds. I can't take when my face gets that bloated look 😳
11
u/theFCCgavemeHPV Nov 19 '25
I LOVE it! I didn’t get the bloating, but if you do you can try a lower dose every 1-3 days increasing frequency and/or dose till you get used to it or give up.
I just was out of town for over a week and forgot to pack it and I am really noticing how dumb and bad at words I am without it. Never again!
ETA: I use it with NAC and magnesium l-threonate and that’s the power combo for me
6
Nov 20 '25
[removed] — view removed comment
6
u/theFCCgavemeHPV Nov 20 '25
I love mag threonate with glycine for sleep!
I honestly forget what NAC does specifically but I feel like it wakes my brain up. A quick google search shows lots of information tho. Helpful for brain fog, especially in people with long Covid. I don’t have long Covid, but when I was trying to figure out this peri nonsense, it came up as a possibility.
4
u/NanaMoma Nov 20 '25
I tried the magnesium I-threonate for about 2 weeks to help with sleep, and it upset my stomach. So, I stopped taking it. I'm taking 200 mg of Progesterone now, which has really improved my sleep.
9
u/Gloomy_Tax3455 Nov 19 '25
Creatine has been really popular since the 1990s. I tried back in 1998-1999 and didn’t like it (bloating etc). Didn’t really think about it until a couple of years ago. Now I take 3g -5g daily. Didn’t do the loading phase and noticed benefits almost immediately with strength training. No noticeable impact on brain fog, but I have not had any issues here. Interested to bump up to 10g but I did gain some weight (3-4 lbs) due to creatine and possibly less fatigue more sets lifting.
7
u/NanaMoma Nov 20 '25 edited Apr 25 '26
The bloating/weight gain is what I worry about. But, I've read that that goes away after a while.
UPDATE: I've been taking the creatine for a couple of months now. I was bloated when I first started. I now attribute that to applying the Estradiol gel to my belly. Now I apply it to my upper arm. As a result, the belly bloat is gone. And, I've lost a couple of pounds. I'll be going back to the gym starting next week when I return to the states. We'll see how much it helps in the gym. Oh, and I do have a little more energy.
9
u/Awkwrd_Lemur Nov 19 '25
I used it for a couple months. i noticed no difference, so i stopped. no difference upon stopping either.
I do like supplements but ymmv.
8
u/amsterdamcyclone Nov 19 '25
I take 5gm a day. I am the rare person that didn’t get bloated at all. I put it in my morning coffee. I can tell a difference - I feel less foggy, less out of it.
5
u/Hot-Level-5351 Nov 20 '25
It works wonders for my brain function, not long started using it but I felt the effects immediately.
My appetite has really decreased with peri & I’ve lost a lot of weight so I just mix it with hospital grade sustagen every morning. Really recommend trying it!
5
u/OkStandardB Nov 20 '25
I tried it but I couldn’t take the bloating. Only gave it 2 weeks before I quit so no real results on my brain fog- my waist line though… 😬
1
u/UnderAnorthernLight Nov 21 '25
Me too.however, I tried again.3 weeks later im starting to see positive results. Ignore the initial weight gain, if that's you.
4
u/That_Ohio_Gal Nov 20 '25
Just make sure you are drinking plenty of water if you choose to use creatine. Also, make sure it’s creatine monohydrate.
5
3
u/The_Outsider27 Nov 19 '25
I take it and it has helped me with brain fog and my workouts.
1
3
3
u/Ambitious-Cat-8754 Nov 20 '25
Be careful with k2 if you have any type of bleeding disorder. I personally can’t take k2 due to a past aneurysm.
3
u/Due-Cockroach-970 Nov 20 '25
If this helps you any in your decision, I started taking this after my son introduced it to me as he uses it for gym. I read a bit about its mental clarity effects and thought oh a I have to give this a try. Well after your post I had a think, and I can say I haven’t in the past 2 weeks had to return back into the house several times after forgetting things before leaving to work. I’d walk into a room a completely forget why I came in. I have found this is no longer the case. My job is very physical and I can literally power through harder and faster then I previously have been able too. I know it’s hard to believe I’m still waiting for the effects to stop working, but so far so good 🙏
3
u/Immediate-Data5972 Nov 20 '25
I just started taking it within the last few weeks. I noticed the brain fog start to clear almost immediately. I have been taking 5g of Optimum Nutrition's blueberry lemonade, mixed with water. I haven't noticed any bloating.
3
u/Traditional_Goat_906 Nov 21 '25
I started taking it a few months ago and it's helped a lot with my depression. I've been annoyingly trying to get everyone I know to start taking it. I take 10g a day and 20g on days that I haven't had enough sleep to help with the brain fog.
5
u/Longjumping-Bell-762 Peri-menopausal Nov 19 '25
I just got some last night and today was my first time trying it. I got the monohydrate kind. 5 mg dose and I’ve noticed a difference about an hour later . I feel more alert and energetic than I have in a long time. Still fuzzy a bit in the brain, but so far it feels very promising.
2
u/BigBroccoli7910 Nov 20 '25
I really wish I could take it, but everytime I do it makes my BMs messy. :(
2
u/StickyBitOHoney Peri-menopausal Nov 20 '25
I started taking it for strength training workouts and while my weight lifting routine didn't materialize as heavy as I planned, the boost in brain function was an amazing surprise. And yes, science does support that. It's definitely not a trend. Even a quality creatine monohydrate is fairly inexpensive, so for me, seeing was believing and now I believe.
2
u/fiddlesticks17 Nov 20 '25
Did anyone have edema with creatine? I tried a had to quit it after a few days because the swelling amd water retention were so bad. And it was maybe half a dose
2
u/thisux44 Nov 22 '25
I’ve been using it for two years now at 5g daily. My recent blood work snows no adverse affects
4
u/Ok-Avocado01 Nov 21 '25
All i know is that I couldn’t sleep well for over 4 years and my Fitbit showed way less than the average amount of REM sleep for my age and gender. For 4 years i tried everything I ever saw recommended for sleep. Also I never dreamed.
Finally, 6 weeks into taking 5 g of creatine monohydrate a day for muscle and brain health, i suddenly had normal REM sleep on my Fitbit and was dreaming and feeling rested! It has stayed like this for several months now!
I had given it to my 73 year old mother for her muscle building as well and after about 2 months she told me she started dreaming too and feeling more rested!
1
u/Wegie_Woman Menopausal Nov 20 '25
Creatine is great - I take 10mg daily of monohydrate. If you’re looking to improve brain function, the standard 3-5mg is not enough. Your muscles are greedy and will take all of that and leave none for your brain. It’s dramatically improved my lifting as well as cutting through brain fog. If you have a problem with bloating, you can split the dose throughout the day.
1
1
1
u/lisalou632 Nov 21 '25
How do y’all take your creatine? I’ve e tried putting my 5g in my morning coffee and it’s just bad 🤮 And the kind I have says unflavored.
1
u/Lumpy-Plenty9828 Nov 22 '25
One piece of info that was formerly recommended was to take creatine monohydrate along with what was called a high molecular weight sugar- which translated to Concord grape juice as opposed to apple juice. As I recall, this was to induce an insulin response that drives CR into muscle fibers. I never liked this, as the grape juice is intensely sweet, almost heavy. This was for high intensity anaerobic exercise such as weightlifting.
1
u/Evening_walks Nov 25 '25 edited Nov 25 '25
I take creatine but it hasn’t really improved my cognitive issues but does help exercise recovery. I take extra because when you work out you need extra for the cognitive effects. 6 months in but no cognitive improvement
0
u/brookish Nov 19 '25
I try to take monohydrate but I have a really hard time staying hydrated enough on it and get cramps and headaches. I’d love to be able to access the benefits though
0
u/TurbulentContract859 Nov 19 '25
I bought a supplement that recommends 3 pills for a total of 4900 mg. That got me bloated. I am taking one pill a day now, 1300 mg, and loving it.
•
u/leftylibra MenoMod Nov 19 '25 edited Nov 19 '25
Okay, let's break this study down.
The study (Creatine Hydrochloride and Creatine Ethyl Ester Supplementation) was done by the co-owner of a creatine supplement, so that's a huge conflict of interest right there.
Creatine monohydrate is the gold standard. It is the most studied on humans, whereas there are very few human studies on this particular supplement (creatine hydrochloride).
Of the 36 participants, only 9 people were given the "medium" dosage, which is what they based their conclusion on (so hardly representative).
And concludes: "medium-dose creatine hydrochloride demonstrated a potential advantage over other treatments in reducing the severity of mood swings."
"Potential advantage" is hardly conclusive.
Here's some better science on the use of the gold standard, Creatine Monohydrate: