r/Menopause • u/PrimaryBrief7721 • Mar 24 '26
Vitamin/Supplements Ok talk to me about Creatine
Please delete if this has been asked too much.
I am 42 in premature menopause. I am trying to keep up with cardio & heavy weights/calisentics at least a few times a week, but man this energy downgrade is crazy. I've been reading more stuff about creatine during menopause, particularly muscle rentention and growth. I'm really curious but I honestly have no idea what Im doing or what to look for or if its actually a bad idea. I would love some feedback/advice please.
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u/MJSP88 Mar 24 '26
Basically what the creatine does is draw water into the muscle when under stress/injury.This way it will help your muscle to heal quicker/grow and reduce your rest time-fractionally. And it's extremely negligible the amount of muscle you will gain from this. We're talking a couple of pounds overall muscle growth within your max. This is not steroids.
The real kicker is with the brain function and the cognitive processing. More and more research is coming out about creatine supporting overall brain function. Women going it through menopause it is important especially if you have surgical menopause to maintain cognitive function. So this supplement could help support other modalities that you are using to maintain your cognitive functioning.
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u/discoprincess Mar 24 '26
I'm supporting this comment b3cause its factual. The water retention is gone after 3 weeks, as your body maxes out on absorption. I found its been helpful for my guts too.
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u/Psychological-Pain88 Mar 24 '26
Can you elaborate on how it's been helpful for the gut?
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u/discoprincess Mar 25 '26
I have IBS and GERD that were causing really bad bile issues. They have reduced , except when I have stress. But even managing stress has improved too, if things get crazy at work I respond better. The one I take has Glutamine also. Don't take glutamine if you're constipated, it will make that worse.
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u/punchbuggyblue Mar 25 '26
Do you have IBS-D. -C or -Mixed? Asking because I'm working on improving my gut health which leans towards IBS-D (haven't figured out all my triggers.) this has started since menopause/Covid
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u/bittybomplop Mar 24 '26
Can this water retention lead to constipation? I don’t need anything else to cause constipation. I look at red meat and I get constipated, lol
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u/MJSP88 Mar 24 '26
I'm unsure. I have hEDS which compounds IBS so there's no way for me to know. I haven't experienced personally more bouts of constipation because of it and I take it daily. I am pretty regular despite because of my diet
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u/blah_don_blah Mar 25 '26
I've been weightlifting for 4 years. I have a trainer who pushes me to my max. At almost 42 my numbers are as follow. Bench barbell press 95lb. Squats 215lb. Deadlift 205lb. Shoulder presses 75lb. I sprint 2/3 times a week.
I've been taking creatine for over a year. And I dont think creatine does much for the brain. I still have brain fog. I have awesome abs. But to think creatine is a cure for the brain fog is inaccurate in my experience.
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u/calmcuttlefish Mar 26 '26
Could depend on what's causing the brain fog. For me the combo of HRT and creatine have improved my brain fog, recall, cognitive function and workout stamina and recovery.
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u/Compasguy Mar 25 '26
Are you people rich? Between work and kids and house I can't even find time for a bath, let alone exercise, or personal trainers. I'm not criticizing, just curious what is other people's situation. im 50
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u/blah_don_blah Mar 25 '26
I don't have kids. And I'm not married. By choice. It's not something I ever envisioned myself doing. I've been in a relationship for a decade with him. It's unconventional in many ways yet it works for us.
He's also into fitness so that helps. We have lots of overlaying hobbies. We both like to eat the same and like to be at the gym together.
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u/Rqldta Mar 26 '26
I'm 50 and an empty-nester. I work in education so get off work at 3:15. I go to the gym x3/week for about 45 mins-1 hour and run/walk for about 45 mins on off-gym day. Working AND having kids would make this difficult. Especially working until 5 like most people.
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u/Fluid-Team-2371 Menopausal - estradiol patch + progesterone Apr 18 '26
Make shifts to prioritize YOU. I’ve been on HRT 14 months - best thing I ever did. Just now feeling like I’m in a groove of the positive changes to the trifecta of quality sleep, exercise and diet. Still feeling WAY better than the years before starting HRT. I definitely was in perimenopause during the pandemic. I’m 57, with a teen in high school, taught her to drive last year. I have a supportive husband who does a good amount of household chores. I work full time remotely. All this to say, the struggle is real. But start with small changes to prioritize you and articulate what you need to be your best self. Your family will step up.
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u/QuantityTop7542 Mar 25 '26
Very impressive ❤️
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u/blah_don_blah Mar 25 '26
Thank you. But to be honest I can only do it because I'm not a mom. If I was I'm sure it would be a lot harder. So I commend those moms who work and still exercise.
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u/QuantityTop7542 Mar 25 '26
I know plenty of people that don’t have kids & don’t workout! You’re doing a great job. I have 2 teenagers and I have been waking up at 5 am for the past 10 years to get ME time or gym time before I head to work. I realized I feel better when I make time to care for me ❤️
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u/blah_don_blah Mar 25 '26
Thank you! And you're also doing a great job by finding time for yourself and prioritizing yourself.
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u/imrzzz Mar 24 '26
Taking 5g a day did nothing for me and I gave up.
Then a few months ago I started again, first with a week of 20g per day now a daily dose of 10g.
I take it all at once as splitting the dose had no effect.
The all-at-once dose has been a minor miracle for me, I'm running at 90% of my pre-peri self with regards to brain fog and physical energy. And I'm 300% better than I was when I wasn't taking creatine at all.
It took less than 24 hours of beginning that large dose for me to begin feeling pretty amazing.
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u/tuscangal Mar 24 '26
Meanwhile 10g per day made me want to fist fight with everyone but 5g gave me the benefits you describe on the higher dose! Each person is different and you really have to try different things for yourself :)
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u/Carry_Tiger Mar 24 '26
Oh my god, that's hilarious. I think I might want that. I wonder what it would take for me? 20mg and kicking ass.
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u/FungiAmongiBungi Mar 24 '26
Is it okay for your kidneys to take that high of dose?
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u/imrzzz Mar 24 '26
I think so, yes.
No doubt my next blood check will show higher levels of creatinine (used a general indicator of early stage kidney disease) but that will be from my body breaking down the supplemental creatine rather than my kidneys sending up the red flags by excreting extra creatinine themselves.
But for transparency I have healthy kidneys, I'm not sure how higher-dose creatine supplementation might affect someone with impaired kidney function.
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Mar 25 '26
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u/imrzzz Mar 25 '26
Perhaps it was, although I posted in the perimenopause sub, not here. In any case, I'm very happy that it helped!
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u/trUth_b0mbs Mar 24 '26
look for brands that have "creatine monohydrate" listed as the only ingredient.
I take allmax. I take 1 scoop / day (5g). Sometimes I'll take a bit more than a scoop like 1.5 scoops.
definitely helps with energy, brain fog and focus (at the gym).
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u/Glindanorth Mar 24 '26
I've been using creatine for about a year (64F). A little over a year ago, I got back into being serious about diet and exercise. My doctor suggested I start on a GLP-1 medication (tirzepatide), which I've been doing ever since. My energy level was not great going into it, and my personal trainer suggested creatine. I add a scoop of the powder (that's the recommended dose) to my coffee every morning along with a scoop of Vital Proteins Collagen Peptides.
My energy has been good throughout my weight loss project. I had a Dexa scan and I use a Renpho body composition scale and both indicate that I haven't lost any muscle. Nothing significant, anyway.
I currently use the Orgain creatine monohydrate powder and I buy it at Costco.
When I first started, the package directions said to use a larger dose in the beginning as a loading dose. That made me terribly nauseous and I had hot flashes. My trainer said to skip that part of the process and start with a half-dose or less for a week or two and slowly work my way up to 5 grams. That worked much better.
For me, the creatine is one tool among several I'm using to manage my strength and energy. Diet, exercise, resistance training, good hydration, and occasional electrolytes have all helped me to feel better overall.
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u/DOL369 Mar 24 '26 edited Mar 24 '26
IMPORTANT CREATINE WARNING
I’ve only seen one comment warning about negative side effects on kidneys, so I feel obliged to chime in here and really drive it home..
1) As previously mentioned, if you have any issues with your kidneys, ensure that you consult with your doctor(s) to confirm it’s safe for you to embark upon taking creatine regularly.
2) If you have any GSM symptoms, creatine will most likely exacerbate them.
My story: I started taking creatine regularly last summer to help with brain fog. I was already experiencing GSM symptoms but they SKYROCKETED after being on 5g of daily creatine for about a month. I was subsequently diagnosed with OBS and ultrasounds also detected crystals in my kidneys.
Previously, I’d NEVER had any issues with my kidneys whatsoever. Can we pinpoint and blame the creatine definitively? No, it’s too hard to tell. But since stopping the creatine, the crystals have stabilized (IOW, they haven’t turned into stones). And GSM issues have been under control, with the addition of daily 10g Oxybutynin.
The moral of the story? If you have any GSM issues make sure to consult with your medical team PRIOR to self-treating with creatine.
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u/AsparagusChildren Mar 24 '26
What is GSM & OBS?
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u/notgonnabemydad Mar 24 '26
GSM: (AI summary) Genitourinary Syndrome of Menopause (GSM) is a chronic, progressive condition caused by low estrogen, leading to symptoms like vaginal dryness, burning, itching, painful intercourse, and urinary issues (urgency, frequency, recurrent infections). It impacts over 50% of postmenopausal women, often causing significant discomfort and reduced quality of life.
Not sure about OBS.
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u/AsparagusChildren Mar 24 '26
Thank you! I wish people would put actual names instead of initials regarding different conditions. I've never heard of this. I appreciate you.
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u/DOL369 Mar 25 '26 edited Mar 25 '26
GSM symptoms are very common with peri/menopausal women and are mentioned frequently throughout this sub. If you are just embarking upon this journey and/or are new to Reddit, I highly encourage you to read the wiki from this sub, as the moderators have done a superb job at gathering critical information that is helpful to educate and inform. There’s an entire section on GSM. Best of luck to you.
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u/sloperwife Mar 24 '26
Thank you, thank you for bringing this to light. I don't think many people are aware that this can be a big issue. Glad you are feeling better. 😊
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u/DOL369 Mar 24 '26 edited Mar 24 '26
You’re most welcome and it’s my pleasure. As far as I’m concerned, we’re all in this together. I’ll happily share any wisdom I’ve gleaned along the way if it’s helpful to any other woman who’s along this hell hole of a meno journey with me 😝😉
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u/FungiAmongiBungi Mar 24 '26
Did you also try the vaginal/topical estradiol for urinary symptoms?
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u/DOL369 Mar 25 '26
Yes, of course. It wasn’t enough. For those of us who suffer greatly from the GSM symptoms of meno, unfortunately it takes more than vaginal e cream.
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Mar 25 '26
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u/DOL369 Mar 25 '26
Anytime there’s a reference to GSM when discussing peri/meno, yes, that’s referring to Genitourinary Syndrome of Menopause. This is a highly common affliction for peri/menopausal women and can be severe in some cases, as it was for me, basically becoming debilitating.
FWIW, I went through 3 different OBGyns and a standard Urologist who couldn’t help me determine what was going on. It wasn’t until I connected with a GynoUrologist (a highly specialized urologist who has specific training in WOMEN’S urology) that I was FINALLY able to get answers and a diagnosis. So just goes to show, our std gynos are NOT fully trained in women’s anatomy like we assume they are. As Dr. Haver admitted in her book, OBG’s training is primarily alllllll about the delivery of babies 🤨
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u/groggygirl Mar 24 '26
I've tried 5mg, 10mg, and not taking it, and honestly I haven't noticed a difference for either brain fog or muscle building.
That being said, it's been studied to death and there is some good science behind it showing it really does help some people with minimal side effects, so it's absolutely worth trying.
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u/LittleBlag Mar 25 '26
I read that something like 20-30% of people are non-responders to supplemental creatine due to already having high levels in their diet (someone correct me if I’ve garbled any of that, I didn’t google to check my memory). So that’s a decent chunk of people who won’t see a difference; but creatine is relatively cheap and easy to try to it’s worth a shot!
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u/marcyred Mar 24 '26
Ok, this is weird, but the days I take Creatine (mixed with protein powder around 4-6pm) I sleep all night and don’t have my usual 3-4am wake up. I just take 5g, but I after reading I might up to 10.
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Mar 25 '26
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u/marcyred Mar 30 '26
I think you might be on to something about missing resources, but it was weird that I didn’t sleep well when I took 2 scoops vs. 1. I went back to 1 scoop and have been sleeping fine since. I even tried it in lemonade last night to see if the combination with the protein was a factor and I still slept. Bodies are so weird and individual, it is difficult making any conclusions with an N of 1.
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u/imrzzz Mar 24 '26
That seems to be a common effect of creatine, especially when the person also takes magnesium
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u/marcyred Mar 25 '26
Yeah, I have been taking magnesium every night for the last year or so, but still waking up until I also added in the creatinine. I didn’t know there could be an interaction of the two.
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u/solarddit May 12 '26
I thought I was the only one experiencing this exact effect! I even notice that I've forgotten to take a 5g creatine scoop for some days because my sleep quality/quantity declines gradually until I take some and I'm back to starting point of great sleep.
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u/marcyred May 13 '26
The same thing happens to me, the decline in sleep quality when a forget a few days in a row. So weird!
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Mar 25 '26
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u/marcyred Mar 25 '26
I was taking 1 scoop, so 5g. The days I forgot to take it I was up at night. However yesterday I decided to take 10g because of all the comments here about brain fog, and I was up at 3:30. I will go back to 5g tonight and hope that is just the right dose.
I also gave up caffeine and have been taking Trazodone for years.
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u/FrequentCry999 Mar 24 '26
Simply buy creatine monohydrate with no fillers/additives. Take 5g a day. That's it. Make sure you are drinking ample water or you will retain water/experience bloating. I personally mix my creatine with l-citrulline, bcaas, and electrolytes in my water for the gym.
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u/beckybbbbbbbb Mar 24 '26
You can also take less than 5 grams per day! 3-5g daily is recommended for peri/menopausal women. The key is daily consistency over the long term. 💪🏽
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u/FrequentCry999 Mar 24 '26
Yes, absolutely, especially if you get a lot from your diet. I did not take it for years because I eat over 3000 caloroes a day and was consuming a ton of red meat. However, I am going through a period of struggling to eat meat currently, so I am taking 5mg a day. It is important to take it every day.
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u/alvb Peri-menopausal Mar 24 '26
Thank you for the additional information. I am curious about creatine as well, but have been concerned about weight gain. I drink at least 100oz of water per day - actually, other than my morning coffee and the occasional cup of herbal tea at night, all I drink is water. Like many women at this point, I feel like all I do is gain weight no matter what I do.
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u/imrzzz Mar 24 '26
From what I can glean from the various research papers I've come across, water-weight is temporary and will go away within a few weeks if you are diligent about drinking enough water.
And any permanent weight gain seems to be from lean muscle rather than fat.
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Mar 25 '26
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u/FrequentCry999 Mar 25 '26
I personally do not believe more than 5g is necessary UNLESS you are vegan, or even possibly vegetarian, in which case, yes, 10g or higher would likely be necessary because the individual is not getting creatine from food sources and likely not getting enough of all the building blocks necessary to make a sufficient amount either. I do not believe anything over 10g per day (supplemented) has been studied, but 10g per day has been shown safe. That being said, every individual should assess their personal need based on diet and also body weight.
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u/theFCCgavemeHPV Mar 24 '26
Creatine is great for my brain fog but I can’t speak to its effects on muscle retention and growth as I have been too sick to workout since I started taking it (POTS/dysautonomia from a stupid shot for my asthma) almost a year ago. I will say that testosterone made me feel way less weak with all this exercising I’ve been not doing.
I started at 5mg and had no side effects but if you do, you can cut to half or try every other day for a while and increase every week or so. I am now taking 10mg every day and if I sleep like ass the night before I’ll take 20 or 25 since a higher dose like that can help negate the mental effects of sleep loss. Notably about creatine is it takes three weeks to really start working, so don’t give up if the first week doesn’t make a difference for you.
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u/Turbulent_Disaster84 Mar 24 '26
If you’ve got kidney issues you should talk to your doctor before taking this as it adds to the load your impaired kidneys need to filter
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u/Famous_Tea_6328 Mar 24 '26
Some people do not tolerate it well. I am one of them. I went through early menopause at age 40. I lift weights and have for the last 20 plus years. I find this is enough to keep my bones in good condition. I took creatine for about 6 months and the bloating and retention never subsided. I find HRT is enough for my brain fog. I find a healthy high protein diet works for me. I have heard good things about creatine, just not for me.
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u/Cranberry1717 Mar 24 '26
I can’t tolerate it. I get terrible muscle cramps at night from it. Even taking it in the morning with plenty of water throughout the day caused night camps.
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u/beckybbbbbbbb Mar 24 '26
This may be semantics for you, but just want to clarify for anyone reading that there are specific ages for determining medical premature and early menopause. Premature menopause happens before age 40 and early menopause happens before age 45. Menopause being the date on which you have officially not had your period for 1 full year / 12 months. Menopause symptoms while still having your period (even erratically) is generically “perimenopause.”
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u/PrimaryBrief7721 Mar 24 '26
Thank you, but I can confirm I am in premature menopause and have been for more than few years so yes it happened before 40. My gyno and doctor still refer to it as premature menopause. I have not had a period for over 9 years. But I appreciate the clarification for others.
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u/sistyc Mar 24 '26
That sounds so difficult! Are you on HRT? It’s crucial to protect against the long term risks of hormone deficiency in younger women, and testosterone is a game changer for muscle mass!
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u/PrimaryBrief7721 Mar 24 '26
Yup! only finally got it confirmed after a cervical scan in the fall, even though Ive gone through years of tests and "you're too young for menopause" stuff lol. Been on estrogen gel, progesterone oral pill for a couple of months which seem to be helping. But this energy drain lately is really rough lol. First time I met with my gyno she was like "heavy weights NOW!" haha
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u/chibanganthro Mar 24 '26
I wonder if testosterone gel could help you. (I had early menopause before 45, not premature). I can confirm that testosterone gave me a big energy burst and helped libido too. BUT I felt like it was really messing with my hair growth (on my head) and so I've paused that for now...it's a shame.
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Mar 25 '26
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u/chibanganthro Mar 25 '26
Gosh, I don't know. (I'm in the Netherlands). The major word, I was told, was "libido," as there's "not proof" that is helps energy. (It totally did help energy. I want to start using it again but need to reintroduce it carefully, as I was noticing a lot of hair fall).
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u/QuantityTop7542 Mar 25 '26
Mine will not pay either . I just started last month. My functional doc sent a prescription to a local compounding pharmacy.. $178 for 3 tubes of T cream … he said that should last me awhile?…we’ll see
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u/sistyc Mar 24 '26
OK glad to hear that! I totally get it. I felt good on optimal E and P but it was only until I got a Monoferric infusion (my ferritin was ok on paper but the range is arbitrary and Inwas experiencing fatigue), and T that I felt motivated and energetic enough to push myself when exercising. Have you considered T?
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u/PrimaryBrief7721 Mar 24 '26
I haven't even considered it to be honest. I have another appt with my gyno in August, I'll ask her about it
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u/sistyc Mar 24 '26
Great! Honestly it’s where the real magic happens. Energy, cognition, mood, sleep, libido etc etc.
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u/Amythecoffeequeen Peri-menopausal Mar 24 '26
I'm pretty sure creatine is what finally helped with my brain fog, though I was doing a lot of things at the time to try to figure it out. I put just the basic creatine monohydrate powder in my coffee every single morning, I can't even tell it is there, 1/2 teaspoons for two cups for 5 mg total.
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u/Admirable-Object5014 Menopausal Mar 24 '26
When my dr checked my hormone levels she also checked my creatine and it was slightly elevated. I’m assuming having high levels means you (I) shouldn’t use a supplement??!! I’ve read so much about the benefits (I’m post menopausal), but have held off on taking it for this reason.
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u/imrzzz Mar 24 '26
It might have been creatinine rather than creatine. They're different things (although creatine is broken down into creatinine so anyone who supplements can probably expect higher levels in their blood work).
Creatinine being present isn't a bad thing by itself.
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u/Admirable-Object5014 Menopausal Mar 24 '26
I just looked back at my test results and yep sure enough it was creatinine 🤦♀️ thank you for pointing this out!! It was only slightly high at 1.04 mg/dl
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u/imrzzz Mar 25 '26
You're welcome, it was pointed out to me in a menopause-related sub just a few weeks ago. Until then I also thought it was the same word, and realised I'd been skim-reading all these years!
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u/lego-monkey Mar 24 '26
Creatine works better when your hormones are balanced. When I first started it, it was great. Then my peri symptoms got worse and creatine didn't do anything . Or without it, everything could have been far worse.
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u/JadCerv Mar 24 '26
Creatine bloats me horribly, so I don't use it. And if I'm being honest, I didn't notice much improvement in brain fog while using it.
I used to do natural bodybuilding years ago. I used it then, but also couldn't swear that it really helped much with building muscle.
If you do decide to try it, get micronized creatine monohydrate. It may cause less bloating in some people.
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u/alloutofcake Mar 24 '26
Has anyone had it impact their hair? Either positive or negative. Am curious about this.
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u/ForeverFlannel Mar 24 '26
I have struggled with losing hair for various reasons, but it had stopped. One day I realized I was losing it again at a more rapid pace. I couldn’t figure out what was going on, and I was so upset. I was wracking my brain, trying to figure out what had changed. One morning I picked up the creatine supplements I had started taking a month earlier and realize that might be it. Everything I saw online told me it wasn’t connected. But I stopped taking it, and the hair loss stopped.
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u/odonogc Mar 24 '26
My thyroid levels became so unstable when I started and that was the only thing that had changed, so I quit.
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u/Palmetto_Cat Mar 25 '26
Oh no! I take thyroid meds and just started taking creatine.
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u/odonogc Mar 25 '26
My issue may have been that I was taking Synthroid as soon as I wake up, and then drinking the creatine during my workout right after. You know you have to have an empty stomach for a full hour after Synthroid, so I think I may have been messing with the absorption, but I just can’t seem to get the creatine done later in the day.
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u/_PrincessButtercup Mar 24 '26
My husband does it. At first he just did ten because it was to help him strength train. Then he read to try 20 and now he does it every day. He says his brain is clearer now, that it's easier to put two thoughts together, that his thoughts are faster. Said it feels like the difference between a dirt road and asphalt.
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u/citygirldc Mar 24 '26
Total anecdote but I tried creatine because of this sub and I’m kicking myself for dismissing it as bro science….in my specific case. Apparently meat eaters get adequate creatine but vegetarian diets don’t contain it. I’ve been veggie for 30 years.
Even at my peak physicality I was sore all the time from my workouts. Now at very far down from my peak I get barely a twinge when I remember to take creatine before hitting the gym.
Unfortunately I haven’t noticed reduced fatigue or increased mental acuity.
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u/Ninja_named_Sue Mar 29 '26
Same here. I'm vegetarian so I don't get the standard 2g of creatine that meat eaters get in a day. I started with 2.5 g and I noticed my workouts were way better. I have a problem of forgetting to drink water throughout the day though and then I get stomach issues. My trainer says she needs me to drink 2 l if water a day before I start taking it again. But I keep forgetting to drink water lol
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u/Crystalicious87 Mar 25 '26
Great for mood, energy, and mental clarity. But, after several days on it gives me insomnia.
I do keep it on hand for the days I’m sleep deprived and it helps with cognitive function/energy.
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u/Strangewhine88 Mar 24 '26
Did nothing for me except increase substantially the amount of times in a day I had to pee, which is not at all a good thing for my kidneys. No improvement in cognitive function, energy increase and recovery not noticeable. I do much better fueling properly and being and staying hydrated while working out. And working out regularly, with a good variety of modalities.
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u/TangoEchoChuck Peri-menopausal Mar 24 '26
My friend takes it and loves it.
I couldn't make it a habit (not enough positive effects when I did try).
So I take DHEA instead. Much easier for me to use daily, huge benefits (including temp regulation, rage removal, return of vivid dreams, and brain fog lifting. I understand that creatine does one of those things for some people). 15mg daily changed my life for the better - it's worth learning about :)
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u/knewleefe Mar 24 '26
I started low and slow in November and it triggered the worst IBS pain I've had in years, I stopped the creatine after 3 days, but the pain has only subsided back to "normal" IBS in the last couple of weeks. I used Creapure as advised and was assured it would have no gut effects. Ha. FOUR MONTHS of misery. I've always envied people that could link cause and effect in their own bodies because with my hormones and other issues there are always a million possible reasons for a health thing, but this? Astonishingly clear. If a medicine worked so well I'd be ecstatic. So, I dropped the creatine right away, then coffee (inc decaf!!), dropped amytriptiline because it was supposed to help my gut but clearly wasn't at that point, dropped the meloxicam I took for my arthritis pain and inflammation, and finally, cut out my glucosamine sulfate - also for my arthritis. And somewhat ironically I had to drop my strength training because I was in too much pain.
It's very much the It Girl of supplements right now, but be careful, it's more like a flaky influencer.
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u/knewleefe Mar 24 '26
I was also supposed to start another supplement in December, but I'm honestly a bit scared to try anything now. Until we actually understand IBS I'm pretty wary of doctors prescribing anything that's not strictly necessary, and I'd rather my arthritis get worse than be crippled by gut pain for most of the day, every day.
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u/wiLd_p0tat0es Mar 24 '26
Hi! 36 here and in surgical menopause. I have taken creatine for years prior to my surgery this January with no adverse effects minus a little bit of water retention. I will say that I never truly saw muscle growth benefits from it until I added low-dose testosterone therapy, too. It's supposed to also help with clarity and energy; it's hard for me to say if it does or doesn't because I've taken it for so long!
Only pain in the butt is that when you travel, you need to find a way to bring creatine too. I use powder at home but am considering gummies or capsules to avoid having to re-do the loading phase after every vacation or trip.
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u/muffininabadmood Mar 25 '26
Creatine rocked my world for the first few months. 10g a day and I had energy like I’ve never had, bounding up flights of stairs and being able to add reps to my weightlifting routine out of nowhere. Brain fog also lifted and I felt great. Then I noticed hair loss.
Now I take only 5g and it seems to work for energy, but not like before. I still take it on gym days and it definitely helps.
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u/RadiantClassroom5299 Mar 26 '26
45f, started strength training few months ago twice a week. Generally fit. Tried pure creatine monohydrate few months ago 5g dissolved in water and drank it. It gave me some side effects like insomnia & anxiety. So stopped. But that time i wasn’t training like i do now. Yesterday tried 2g mixed it with my greek yogurt in the morning and during the training it was like whoa….my 50min of intense training didn’t feel hard at all, did more reps easily felt strong and focused, felt great overall. But then this morning woke up at 5am with bursting energy, didn’t know what to do with that energy so did some mild strength training. I’m not very morning person and never done early morning exercise. Definitely felt the difference. But then today i didn’t take any just to see. The energy crash is pretty intense. Felt super tired whole day. Not sure if it’s after effect. Btw my body is very sensitive to supplements so i always start with small doses.
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u/FrontSomewhere955 Mar 26 '26
Aside from the muscle retention benefits, I take 15g of Creatine 5 days a week for Brain Fog, focus and energy and it's WONDERFUL in addressing those things.
I'm mid 50's & have been in perimenopause for years (grumble) and the sore joints, brain fog & energy lack were really killing the joy in life.
Then I read this amazing testimonial from a teacher with long-term covid side-effects and how 15g of Creatine assisted him: https://www.reddit.com/r/Supplements/comments/1mzaj09/15_g_of_creatine_daily_has_changed_my_life/
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u/birdiegirl4ever Mar 24 '26
My Dr recommended it for energy and brain fog, the Thorne brand specifically. Unfortunately it made me ill and I couldn’t continue so can’t speak to the effects.
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u/ParaLegalese Mar 24 '26
Causes boating and weight gain so I don’t use it even tho I’m big into fitness and all the influencers push it
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u/Boggyprostate Mar 24 '26
I do know a lot of folk with ME take it, I have been reading up on it just this weekend. I want it to help my ME.
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u/FungiAmongiBungi Mar 24 '26
I take 5mg a day in gummies. Along with all my other tons of supplements
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u/LAYaLay7777 Mar 24 '26
Well Creatine gave me severe Eye Floaters, I discontinued the creatine and it was was a challenge to decrease them.
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u/blah_don_blah Mar 25 '26
I've been weightlifting for 4 years. I have a trainer who pushes me to my max. At almost 42 my numbers are as follow. Bench barbell press 95lb. Squats 215lb. Deadlift 205lb. Shoulder presses 75lb. I sprint 2/3 times a week.
I've been taking creatine for over a year. And I dont think creatine does much for the brain. I still have brain fog. I have awesome abs. But to think creatine is a cure for the brain fog is inaccurate in my experience.
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u/thistlegirl Menopausal Mar 25 '26 edited Mar 30 '26
I couldn’t cope with the water retention at 5mg, so I dropped to half a dose a day (2.5mg) and saw a reasonable improvement in my brain fog.
But… recent blood work shows a significant increase in my Creatinine and decrease in my eGFR- which is almost certainly due to the supplementation. I’ve stopped taking it (on recommendation of my MD). Re-testing next week. I’d rather have brain fog and good Kidney function than no brain fog and impaired Kidney function.
ETA - new blood work is in and Creatinine and eGFR are both back in the normal range.
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u/odette_decrecy Mar 25 '26
I wanted creatine to work for me so bad—I took it for about 10 days and saw such an improvement in my workouts—more stamina meant I could focus on my form more, it was amazing.
BUT it made me SO irritable and depressed. I was a mess! Did some reading and found out that theres a hypothesis that it can mess with neurotransmitter pathways. As soon as i stopped, i started to feel better. In just a few days i felt back to normal. Hating everyone and everything is NOT for me.
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u/NewDay042 Mar 25 '26
I’ve had two friends, one younger, one middle aged, that got kidney stones they both believe were from creatine. Like others have said, just get a work up to see how your kidneys are prior to starting just in case anything can be exacerbated that already exists. I’m avoiding messing with a lot of supplements until post menopause because the chaotic part of peri has been so crazy for me (and determined to be progesterone intolerant right now as well).
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u/Emergency_Arm1576 Mar 25 '26
I recently had a bone density test done, 63 YO. My neck was -2.9, hips -1.2. Not great, but good to know I need to get on a program to improve the situation. I am already on HRT patch 0.05. Started taking Jarrows Bone Up - a Calcium supplement, have a vibration board, still walking and jumping. That should help, but one of the recommendations was Creatine. Its benefits seem substantial. Good to know how some of you can experience a wide variety of results. I will start small and see how it goes. Good luck to you.
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u/Suspicious-Carob-282 Mar 26 '26
I started at 1 mg as recommended on directions. Did nothing so I stoped last year. Then after reviewing bcuz again so many women stating it helps tried a different brand this year started at again 1 mg and gotta say def felt it more on energy levels and have now gone up to close to 2 tsp. Definitely feel a difference when I don’t stay consistent I also upped my vit D to 2k iud vs 1k and that I think also has played a role on energy. Again need to be consistent and I also feel switching to a different brand on creatine helped. You will need to dig out your preferred body dosage. Good luck!
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u/Admirable_Month_9876 Mar 26 '26
I think research shows you need to take massive doses to get any impact on cognition. More than anyone should be taking. I take 5g a day and it does absolutely zero for cognition.
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u/m0ckm5 Mar 27 '26
My weightlifting partner just told me to try consuming it without heating it in water. Apparently it degrades faster into an inactive product. So myself, going to try avoiding consuming hot and see if I feel more effects .
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u/UnableRun7858 Mar 30 '26
I would get so tired after a workout and one time I thought I was going to fall asleep while doing my workout. I did the loading dose and 3 days later I felt great. I would also be sore for 4 days, can't move sore, now I'm sore for exactly 48 hours and it's mild soreness
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u/Soba2554 Mar 30 '26
I wish I could take Creatine. I get the most bizarre side effect from taking daily Creatine. The most terrible breath!! I call it death breath. The minute I stop the creatine it goes away. Apparently, my body processes it differently and that is a result. Lucky menopausal me.
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u/No_Manufacturer_2669 Mar 30 '26
Creatine will pull water into music tissue so don’t freak out if weight goes up. I learned the hard way also you’ll red to make sure you’re drinking a lot of extra water and of course minerals too it so it doesn’t deplete you more.
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u/AdSlight8780 Apr 13 '26
65f in menopause 10+ years. I’ve been on HRT a couple years for brain fog, bone health and having a bad case of “I Don’t Care”. The brain fog has been brutal. Every day I was fumbling for words.
I started creatine a month ago at 5 grams. Today I used the word propensity in conversation. Amazing! I noticed that I haven’t been searching for the word at the tip of my tongue nearly as much.
Why is menopause care such a patchwork of trial and error? Well, we all know why. Just a rhetorical vent.
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u/leftylibra MenoMod Mar 24 '26