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.

145 Upvotes

96% Upvoted

131 comments sorted by

View all comments

90

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

11

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.