18/01/2026
The first randomised control trial looking at creatine supplementation for peri-menopausal and menopausal women (Full disclosure I wrote both the blog and this a while ago, but this has ended up sat in drafts đ¤Śââď¸).
Creatine is naturally occurring in the muscles and brain. It has a role in producing energy and has previously largely been researched for ergogenic (performance improving) effects in athletes. However, itâs increasingly of interest for other potential benefits including brain function and blood sugar regulation (although currently evidence is very limited).
This study to an increasing evidence base that creatine is a beneficial tool for mid-life women, with potential to improve both symptoms and clinical outcomes (although the stronger evidence exists around symptom relief at present).
âď¸Further, benefits to maintaining muscle mass and reducing fatigue may support women in peri-menopause and menopause to continue participating in their sport and engaging in regular physical activity. Which we know to be important for bone health and overall wellbeing.
A separate recent review (PMID: 40198156) suggests creatine to be a safe and well tolerated dietary supplement - although this is largely based on short-duration studies amongst athletic populations.
Overall, food first approaches are always best but the evidence for creatine as a valuable adjunct is increasing. That said - more evidence on dosing and longer term studies with larger, more diverse samples are needed.
You can read more via the blog post:
https://www.rjperformancenutrition.com/blog/creatine-menopause-and-peri-menopause?fbclid=IwVERDUAPZ-xZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEetEp657CiC1jGBAtUobLPUipa-17hPm_Jl-ZInydU2XeFva-DuySFO6BfwXI_aem_F3893v7xLXUYEMPUAqi00Q
Anyone with pre-existing health conditions should consult with a healthcare professional before commencing.
