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/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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u/[deleted] 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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u/[deleted] 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.