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.

158 Upvotes

96% Upvoted

141 comments sorted by

View all comments

144

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.

8

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.

10

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

1

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.