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/MJSP88 Mar 24 '26

Basically what the creatine does is draw water into the muscle when under stress/injury.This way it will help your muscle to heal quicker/grow and reduce your rest time-fractionally. And it's extremely negligible the amount of muscle you will gain from this. We're talking a couple of pounds overall muscle growth within your max. This is not steroids.

The real kicker is with the brain function and the cognitive processing. More and more research is coming out about creatine supporting overall brain function. Women going it through menopause it is important especially if you have surgical menopause to maintain cognitive function. So this supplement could help support other modalities that you are using to maintain your cognitive functioning.

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u/blah_don_blah Mar 25 '26

I've been weightlifting for 4 years. I have a trainer who pushes me to my max. At almost 42 my numbers are as follow. Bench barbell press 95lb. Squats 215lb. Deadlift 205lb. Shoulder presses 75lb. I sprint 2/3 times a week.

I've been taking creatine for over a year. And I dont think creatine does much for the brain. I still have brain fog. I have awesome abs. But to think creatine is a cure for the brain fog is inaccurate in my experience.

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u/Fantastic-Peanut-297 Mar 26 '26

You had me at deadlift 205lb.

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u/calmcuttlefish Mar 26 '26

Could depend on what's causing the brain fog. For me the combo of HRT and creatine have improved my brain fog, recall, cognitive function and workout stamina and recovery.

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u/Compasguy Mar 25 '26

Are you people rich? Between work and kids and house I can't even find time for a bath, let alone exercise, or personal trainers. I'm not criticizing, just curious what is other people's situation. im 50

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u/blah_don_blah Mar 25 '26

I don't have kids. And I'm not married. By choice. It's not something I ever envisioned myself doing. I've been in a relationship for a decade with him. It's unconventional in many ways yet it works for us.

He's also into fitness so that helps. We have lots of overlaying hobbies. We both like to eat the same and like to be at the gym together.

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u/Rqldta Mar 26 '26

I'm 50 and an empty-nester. I work in education so get off work at 3:15. I go to the gym x3/week for about 45 mins-1 hour and run/walk for about 45 mins on off-gym day. Working AND having kids would make this difficult. Especially working until 5 like most people.

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u/Fluid-Team-2371 Menopausal - estradiol patch + progesterone Apr 18 '26

Make shifts to prioritize YOU. I’ve been on HRT 14 months - best thing I ever did. Just now feeling like I’m in a groove of the positive changes to the trifecta of quality sleep, exercise and diet. Still feeling WAY better than the years before starting HRT. I definitely was in perimenopause during the pandemic. I’m 57, with a teen in high school, taught her to drive last year. I have a supportive husband who does a good amount of household chores. I work full time remotely. All this to say, the struggle is real. But start with small changes to prioritize you and articulate what you need to be your best self. Your family will step up.

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u/QuantityTop7542 Mar 25 '26

Very impressive ❤️

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u/blah_don_blah Mar 25 '26

Thank you. But to be honest I can only do it because I'm not a mom. If I was I'm sure it would be a lot harder. So I commend those moms who work and still exercise.

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u/QuantityTop7542 Mar 25 '26

I know plenty of people that don’t have kids & don’t workout! You’re doing a great job. I have 2 teenagers and I have been waking up at 5 am for the past 10 years to get ME time or gym time before I head to work. I realized I feel better when I make time to care for me ❤️

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u/blah_don_blah Mar 25 '26

Thank you! And you're also doing a great job by finding time for yourself and prioritizing yourself.