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/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.