When most people think of creatine, they think of the gym. It’s often linked to muscle, strength, and performance – but there’s a whole other side to creatine that deserves the spotlight. Emerging research shows that creatine can also support your brain, particularly during times of hormonal change like perimenopause.
At Crea+, we’re passionate about highlighting how creatine isn’t “just for bodybuilders” – it’s a science-backed supplement that can help women in their 30s, 40s, and beyond feel stronger, sharper, and more resilient.
What happens in the brain during perimenopause?
Perimenopause – the years leading up to menopause – can feel like a rollercoaster. As oestrogen and progesterone fluctuate, many women notice changes in mood, memory, concentration, and overall mental clarity. This is sometimes called “brain fog,” and while it’s incredibly common, it can be frustrating and impact daily life.
On a biological level, lower oestrogen can affect how our brain cells produce and use energy. That’s where creatine comes in.
Creatine’s role in brain energy
Creatine works as part of the phosphocreatine system, which helps cells rapidly recycle energy (ATP). While this is well-known in muscles, the same system is also at work in the brain. Neurons – the cells responsible for memory, focus, and mood regulation – have high energy demands. When those demands aren’t met, we may feel mentally sluggish or struggle with concentration.
Supplementing with creatine gives the brain an extra buffer of energy. Studies have found that creatine can:
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Improve cognitive performance under stress – including during sleep deprivation and multitasking (McMorris et al., 2007).
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Support mood regulation – research suggests creatine may have antidepressant effects, particularly in women (Rocha et al., 2012).
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Enhance working memory and mental clarity – by improving how efficiently brain cells recycle energy.
Why this matters in perimenopause
Because hormonal shifts can make energy metabolism less efficient, women in perimenopause may particularly benefit from creatine’s brain-supporting role. Think of creatine as a small but powerful way to give your neurons the fuel they need to keep firing effectively.
For women juggling careers, parenting, and life changes, creatine isn’t just about the body – it’s about mental resilience too.
The science, simplified
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Brain fog? Linked to changes in how your brain uses energy.
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Creatine’s role? A readily available backup power supply for your brain cells.
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The result? Sharper thinking, better mood support, and improved ability to cope with daily stress.
How to take it
Most research suggests that women benefit from around 3–5g of creatine monohydrate per day. At Crea+, we’ve developed our guidance to help women dose correctly for their body weight, whether you choose a short loading phase or go straight to maintenance. You’ll find full instructions on our packaging and in our online FAQs. Click here: FAQs
Final thought
Perimenopause is a time of transition – and sometimes challenge. But it’s also an opportunity to support your body and mind in new, science-backed ways. Creatine isn’t just a gym supplement; it’s a daily tool for energy, resilience, and mental clarity.
At Crea+, we’re here to make sure women have access to the knowledge – and the supplements – designed with our needs in mind.
