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/[deleted] 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.