What is creatine?
Creatine is a natural compound stored in your muscles and brain.
💪 Helps fuel high-intensity exercise
🧠 Supports cognitive function
🌿 Can be taken as a safe, affordable supplement
📖 A 2021 scientific review* found that women can experience unique benefits from creatine across the menstrual cycle, perimenopause, and
post-menopause.
*(Smith-yan et al., Nutrients, 2021)
Why it matters more for women?
Women have ~70–80% lower muscle creatine stores than men.
This means we may benefit even more from supplementation, especially during key hormonal shifts.
Creatine & the menstrual cycle
During the luteal phase (after ovulation), energy demands rise.
💡Creatine may help reduce fatigue, improve strength and mental clarity.
🚺 Useful for active women or athletes.
Creatine in perimenopause and menopause
Creatine may help counteract:
⏬ Loss of lean muscle mass
🧠 Cognitive decline
🌊 Mood changes
💪 Supports strength training benefits & may boost mental clarity
How to supplement safely
Creatine Monohydrate is the most studied and effective form.
✅ Dose: 3–5g/day
✅ No need to load
💧 Stay hydrated
📅 Consistency > timing
Creatine is not just for men or muscle gain.
it’s a powerful tool for women’s strength, mood & mind through all life stages.
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