Going Through Perimenopause or Menopause? You Need This Supplement

Perimenopause and menopause are times of significant hormonal change that can affect muscle mass, bone density, energy and cognition. While lifestyle adjustments, balanced nutrition and hormone replacement therapy (HRT) play key roles in managing these shifts, one supplement gaining attention for its potential benefits during this time is creatine.

Often associated with athletic performance, creatine is now being recognised for its ability to support muscle mass, brain function and overall vitality in midlife women. Learning how creatine can help during this stage might be just the boost you need to feel stronger, sharper and more energised! 

Perimenopause and menopause are times of major hormonal change, typically occurring between the ages of 45 and 55. Perimenopause is the transitional phase leading up to menopause, marked by irregular periods and shifting hormone levels. Menopause itself is defined as the point when a woman has gone 12 consecutive months without a menstrual cycle.

During this time, estrogen levels decline, often triggering symptoms like sleep disturbances, night sweats, hot flashes and vaginal dryness. But what’s less commonly known is that the drop in estrogen also affects muscle mass, bone health and cognition. This is where creatine can help! 

 

Muscle Mass 

Low estrogen levels during perimenopause and menopause contribute to a decline in muscle mass and strength - a condition known as sarcopenia. On top of that, normal age-related muscle loss accelerates after menopause, making it even harder to maintain strength. This reduction in muscle mass can lead to decreased physical performance and a higher risk of falls, injuries and metabolic issues. And let’s be honest - it can also leave you feeling pretty blergh about your body. Strength training 2–3 times per week, along with increasing your protein intake to around 2–2.3g per kilogram of body weight, can help slow down this muscle loss - but these benefits are even greater when paired with creatine supplementation! 

When combined with strength training and an increased protein intake, creatine can play a powerful role in supporting muscle mass during perimenopause and menopause. It helps boost muscle protein synthesis, improves strength and supports recovery - all of which help counteract the effects of sarcopenia. A daily dose of 3–5 grams provides your muscles with adenosine triphosphate (ATP), the primary energy source needed for movement and muscle maintenance. Given muscle is more metabolically active than fat, maintaining muscle mass also provides metabolic benefits such as a reduced risk of insulin resistance and weight gain, which are common during this period. 

Bone Density 

Estrogen plays a vital role in maintaining bone health, so the sharp decline in estrogen during perimenopause and menopause can significantly accelerate bone loss. This often leads to conditions like osteopenia (low bone density) and osteoporosis (weakened, brittle bones), increasing the risk of falls and fractures. Supporting bone health through adequate calcium and vitamin D intake, along with regular strength training, is essential for preserving bone density. Interestingly, creatine has also been shown to have positive effects on bone health, offering another layer of support during this transition. 

When paired with strength training, creatine supplementation has been shown to enhance bone strength and slow bone loss. The increase in muscle mass that results from creatine use also helps stimulate bone formation, further improving bone density. Research has demonstrated that this combination not only strengthens the musculoskeletal system, but also provides a functional benefit by reducing the risk of falls and fractures - a common concern during perimenopause and menopause. 

Energy Levels & Cognitive Function 

Perimenopause and menopause are often accompanied by a noticeable dip in energy levels, largely due to shifting hormone levels that disrupt sleep, affect mood and contribute to brain fog. The decline in estrogen and progesterone can trigger night sweats, hot flashes and insomnia, all of which lead to increased daytime fatigue. These hormonal changes also disrupt blood sugar regulation and cortisol balance, further amplifying feelings of tiredness. While lifestyle changes like regular exercise, a consistent sleep routine and increased protein intake can help, creatine has also shown promising benefits for both energy and cognitive function during perimenopause and menopause. 

Nu Harvest's Plant Protein is an easy & delicious way to increase your protein intake

Creatine plays a vital role in brain energy metabolism and supplementing with it has been shown to enhance cognitive performance, reduce mental fatigue and improve overall energy levels by increasing creatine availability in the brain. Research also suggests that creatine may help offset cognitive decline associated with sleep deprivation. Additionally, creatine appears to support mental wellbeing by stabilising mood and reducing symptoms of anxiety. These benefits are especially relevant during perimenopause and menopause, when hormonal shifts often lead to fatigue, brain fog and emotional dysregulation. 

Creatine offers a wide range of benefits that make it a valuable supplement during perimenopause and menopause. From supporting muscle and bone health to enhancing energy and cognitive function, creatine helps address many of the physical and mental challenges that arise during this transitional phase. When combined with strength training and a protein-rich diet, creatine can be a simple yet powerful tool to help women feel stronger, sharper and more resilient through midlife and beyond.

Adding Nu Harvest’s Creatine Monohydrate to your daily routine is an easy and effective way to start experiencing these benefits and support your body through this important life stage! 

If you're ready to experience its full-body benefits, you can also use my code GEORGIEG to enjoy 15% off at checkout. 

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