Kristin McGee, a registered yoga teacher and personal trainer, has been taking creatine every day for the past year and a half. She says she feels a real difference from the supplement, a claim that surprised her.
McGee, who writes for Women’s Health, initially thought of creatine as something only used by people focused on building muscle in the gym. That changed when she mentioned her new supplement routine to her gynecologist. The doctor told McGee she was also taking creatine and believed every woman in menopause should consider it.
McGee explains that estrogen plays a role in how efficiently the body produces creatine naturally. As estrogen levels drop during perimenopause and menopause, creatine metabolism becomes less efficient, she writes. Researchers suggest these hormonal shifts may lead to lower creatine availability in muscle and brain tissue, which is why creatine supplementation is gaining attention for women in midlife.
Creatine helps cells produce energy, and for women in midlife, research shows it can help preserve muscle mass, aid recovery from exercise, support bone health, and improve focus, memory, and mood, according to McGee. She also notes that creatine plays a role in brain health, helping the brain produce energy in the same way it does for muscles.
McGee says that after taking creatine for a year and a half, her brain fog has improved, her mood is steadier, and her recovery from strength training is faster. She takes 3 grams of creatine monohydrate daily, mixed into water, usually in the mid-morning or afternoon. She started with 5 grams but found that 3 grams worked better for her size.
McGee reports she did not gain weight from the supplement. She noticed a small amount of water weight at the beginning, which went away quickly, and she saw more muscle definition after one month. She uses a specific brand of creatine that also provides electrolytes. She advises people to know their own levels, do annual blood work, and talk to their doctor before adding any new supplement.
