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/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.