{"id":811769,"date":"2026-05-21T08:08:23","date_gmt":"2026-05-21T08:08:23","guid":{"rendered":"https:\/\/www.europesays.com\/us\/811769\/"},"modified":"2026-05-21T08:08:23","modified_gmt":"2026-05-21T08:08:23","slug":"can-creatine-help-with-menopausal-brain-fog-what-about-bone-health-for-people-over-40-heres-what-science-says-about-the-supplement","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/811769\/","title":{"rendered":"Can creatine help with menopausal brain fog? What about bone health for people over 40? Here’s what science says about the supplement"},"content":{"rendered":"

Creatine is one of the most extensively studied<\/a> supplements on the planet, with emerging research<\/a> linking it to healthy aging, especially for menopausal and postmenopausal women.<\/p>\n

While widely studied as an ergogenic aid for exercise \u2014 it can help enhance lean muscle mass, strength, performance and recovery \u2014 creatine may also improve cognitive functioning, helping combat menopausal brain fog, memory loss and mental fatigue. When combined with resistance training, studies suggest<\/a> that creatine supplementation may support bone health by improving balance and muscle strength, thereby reducing the risk of falls.<\/p>\n

From head to toe, there\u2019s a lot going for creatine in the field of women\u2019s health. However, like all supplements, it\u2019s not a be-all, end-all cure for aging and menopause. Should you incorporate creatine into your routine? Here\u2019s what science \u2014 and experts \u2014 have to say.<\/p>\n

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.<\/p>\n

Should women over 40 take creatine? Here\u2019s what the science saysWhat is creatine?<\/p>\n

Creatine is a naturally occurring compound in your body that plays a significant role in energy production and is crucial for maintaining muscle, bone and brain health. In the body, creatine is primarily stored in the muscles and serves as a fast-acting energy reserve. Creatine helps make muscles more efficient and improves function and strength. In addition to the creatine naturally produced in the body, it can be found in a handful of dietary sources, including raw red meat and fish. \u00a0Creatine can also be taken via supplements, with micronized creatine monohydrate powder<\/strong><\/a> being the most popular and cost-effective, followed by creatine gummies<\/strong><\/a> and capsules<\/strong><\/a>.<\/p>\n

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Creatine helps make muscles more efficient and improves function and strength.<\/p>\n

(Bowonpat Sakaew via Getty Images)Should women take creatine?<\/p>\n

Women in all stages of life, including near or post-menopause, may have a lot to gain from creatine supplementation, according to some research.<\/p>\n

In a 2021 study<\/a>, researchers found that, when combined with resistance training, creatine supplementation can help preserve muscle mass, improve strength and potentially support bone health in menopausal and postmenopausal women.<\/p>\n

Women naturally have 70 to 80 per cent lower baseline creatine stores compared to men, and because of hormone-related changes, \u201csupplementation may be particularly important during menses, pregnancy, postpartum, during and post-menopause.\u201d<\/p>\n

For menopausal women, creatine can help preserve muscle mass, improve strength and physical function and potentially counterbalance bone loss.<\/p>\n

\u201cThe thought is that bone health is a bit of a secondary benefit from improving the other soft tissue structures that help make bones stronger,\u201d Dr. Michelle Jacobson, a menopause specialist in Toronto and co-founder and medical director of Coven Women\u2019s Health<\/a>, told Yahoo Canada.<\/p>\n

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When combined with resistance training, creatine supplementation can help preserve muscle mass and improve strength.<\/p>\n

(FatCamera via Getty Images)<\/p>\n

\u201cIf you improve the muscle mass and you improve the ligaments and the tendons, then you will better protect the bones. [\u2026] Resistance training and lifting heavier weights, in addition to doing the things you enjoy, really does have an important role in osteoporosis prevention, in preventing falls, in burning more calories and keeping your cholesterol down.\u201d<\/p>\n

Creatine studies are so promising that the European Food Safety Authority (EFSA) recommends<\/a> at least 3 grams\/day, in combination with regular resistance training (3 times per week), to improve muscle growth among adults over 55. The EFSA found that creatine was most beneficial when taken daily, rather than only on training days.<\/p>\n

\u201cYou want to aim for about five grams of creatine per day,\u201d Stephanie Hnatiuk, a registered dietitian who specializes in sport and performance nutrition, told Yahoo Canada. \u201cThe dosing isn\u2019t different depending on the type of activity you\u2019re doing or the reason for taking creatine. [\u2026] It\u2019s a consistent five grams a day.\u201d<\/p>\n

Quick shop:How creatine can help with menopausal brain fog<\/p>\n

A growing body of research suggests that creatine may improve memory and thinking skills, especially in older adults. Creatine helps regenerate ATP (adenosine triphosphate), the body\u2019s immediate energy currency, which is crucial for cognitive functioning.<\/p>\n

During menopause, ATP production tends to decline, which can lead to menopausal symptoms like fatigue, brain fog and memory issues.<\/p>\n

\u201cThere is promising evidence that [creatine] can help with some sleep problems; it can help with some focus,\u201d Jacobson said.<\/p>\n

\u201cIt\u2019s not going to be the silver bullet that fixes your 30 years of chronic insomnia, but in women and people in general, it does show improvements in short-term memory, processing speed and executive functioning.<\/p>\n

\u201cHowever, the type of high-quality evidence you want to be able to really link cause and effect, that is still lacking.\u201d<\/p>\n

In a 2025 study<\/a>, researchers followed a group of 36 perimenopausal and menopausal women for eight weeks and found that those taking a medium dose of creatine hydrochloride experienced faster reaction times, improved cognitive functioning and mood improvements compared to the placebo group. Research is still growing, but current evidence suggests that creatine may help with mental fatigue, processing speeds and overall clarity.<\/p>\n

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Creatine supplementation may help with mental fatigue, processing speeds and overall clarity.<\/p>\n

While emerging research looks promising for cognition and brain health, Hnatiuk reiterates that the \u201cvast majority of evidence we have around creatine supplementation is for its benefits alongside heavy strength training.\u201d<\/p>\n

\u201cThere\u2019s some potential for creatine to have benefits that extend into other areas of healthy aging and longevity, but the evidence isn\u2019t as strong at this point because it\u2019s newer,\u201d Hnatiuk explained. \u201cI don\u2019t think it\u2019s something that all women need to be taking if they aren\u2019t actively strength training, but down the road, we might say that it\u2019s a good idea.\u201d<\/p>\n

What kind of creatine is best?<\/p>\n

\u201cCreatine monohydrate is the most well-researched,\u201d Hnatiuk said. \u201cWhat form you use, whether it’s a capsule, a powder, a gummy, is not the main thing, because they’re all going to be creatine monohydrate.<\/p>\n

My issue with the say, gummies or capsules, is the dosing. In a scoop of creatine powder, you’ll get your full 5 grams. In a gummy or a capsule, you might get 0.5-1 gram per capsule or per gummy. So that means that you have to take five of these capsules, or five of these gummies, at a time. The cost of that is going to be a lot higher because you’re going to be going through that bottle of, say, you know, 60 or 100 gummies or capsules, much more quickly than if you’re taking just a scoop of the powder.<\/p>\n

Creatine gummies with 5000mg per serving<\/strong><\/p>\n

\u201cIf someone likes [creatine gummies] and it\u2019s a way they can be consistent with them, that\u2019s fine; but you’ve got to kind of take into consideration the dose, and then what’s kind of your cost per dose with those different formats,\u201d she said.<\/p>\n

How to choose creatine:<\/strong><\/p>\n