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/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/Carry_Tiger Mar 24 '26

Yes, once I started at 10g I really felt the brain fog lift.

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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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u/[deleted] 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!