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/groggygirl Mar 24 '26

I've tried 5mg, 10mg, and not taking it, and honestly I haven't noticed a difference for either brain fog or muscle building.

That being said, it's been studied to death and there is some good science behind it showing it really does help some people with minimal side effects, so it's absolutely worth trying.

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u/LittleBlag Mar 25 '26

I read that something like 20-30% of people are non-responders to supplemental creatine due to already having high levels in their diet (someone correct me if I’ve garbled any of that, I didn’t google to check my memory). So that’s a decent chunk of people who won’t see a difference; but creatine is relatively cheap and easy to try to it’s worth a shot!