Creatine for Brain Health in Midlife: What Women Need to Know
When most people hear “creatine,” they think of bodybuilders or gym supplements. But exciting research shows creatine is not just for muscles — it may also support brain health, memory, and cognition, especially as we age. For women in the peri- and post-menopausal years, when hormone changes affect energy, muscle, and brain function, creatine could be a safe, low-cost way to protect long-term health.
Why Brain Energy Matters in Menopause
As oestrogen levels decline, the brain’s preferred fuel (glucose) becomes less efficient. This “bioenergetic gap” contributes to common menopausal complaints — brain fog, memory slips, fatigue, and slower recovery from stress. Over time, these changes may also raise the risk of cognitive decline and dementia.
Creatine plays a key role here. Stored as phosphocreatine in cells, it acts like a rechargeable battery, helping the brain and muscles generate energy quickly when under demand. Supplementing with creatine increases the size of this energy buffer.
What the Research Shows
Recent meta-analyses highlight creatine’s cognitive potential:
A 2024 review of 24 randomised controlled trials found creatine supplementation produced small but significant improvements in memory, attention time, and processing speed. The effect was strongest for memory, rated with moderate certainty of evidence (Frontiers in Nutrition, 2024).
A 2023 systematic review of 8 RCTs reported a clear benefit for memory performance, especially in older adults (66–76 years), with large effect sizes in this age group (Nutrition Reviews, 2023).
Earlier reviews (Avgerinos et al., Experimental Gerontology, 2018) also concluded that creatine enhances short-term memory and reasoning tasks, though more work is needed in populations with cognitive decline.
Protecting Muscle After 50
From around age 50, women naturally begin to lose muscle mass and strength at a faster pace — a process called sarcopenia. This isn’t just about appearance; muscle is a vital organ of health. It supports balance, protects bone density, keeps metabolism humming, and maintains independence as we age. Menopause accelerates this muscle loss, as declining oestrogen reduces the body’s ability to build and preserve lean tissue.
Creatine can help bridge this gap. By increasing the availability of phosphocreatine in muscle, supplementation improves energy supply during resistance exercise, leading to greater strength gains, muscle fibre growth, and training efficiency. Clinical trials in post-menopausal women show that combining creatine with strength training results in significantly greater improvements in muscle mass and physical performance compared with exercise alone. Even in women who are not training heavily, daily creatine can help slow the decline in lean tissue and maintain functional strength.
In short: after 50, protecting muscle is not optional — it’s essential for healthy ageing. Creatine offers a safe, evidence-based way to support this process alongside regular movement, protein-rich foods, and lifestyle strategies.
Dosing and Tolerability
Most cognitive studies have used 3–5 g/day of creatine monohydrate, taken consistently for 4–24 weeks. Some protocols use higher “loading” doses, but for brain and muscle health, a steady daily intake is usually enough.
The main side effects reported are mild gastrointestinal upsets such as bloating, cramps, or diarrhoea — more common at high doses. These can be reduced by splitting the dose, dissolving creatine fully, and taking it with food.
Final Thoughts
While creatine isn’t a magic bullet, the science suggests it may be a valuable tool to support both body and brain health in midlife women. If you’re experiencing brain fog, memory changes, or want to future-proof your muscle and cognitive resilience, creatine monohydrate — at just 3–5 g/day — is worth discussing with your practitioner.
As larger studies unfold, creatine may become a mainstay in supporting women’s health well beyond the gym.