Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Over the next few weeks I am diving into supplements.
Should as a menopausal women you be taking supplements or can you get everything you need via good nutrition and a healthy lifestyle?
Lets dig deeper over the coming weeks.
Creatine for Menopausal Women: Part 2 – How to Use It, What to Expect, and the Real Benefits
In last week’s post, we introduced creatine—a naturally occurring compound best known for supporting muscle energy—and why it’s gaining attention as a powerful supplement for midlife women.
Today, let’s go deeper. If you’ve been wondering how to use it, what to expect, and whether it’s safe, this guide is for you.
Why Creatine is a Game-Changer in Midlife
During perimenopause and post-menopause, we’re often dealing with:
- Muscle loss (sarcopenia)
- Declining strength and power
- Brain fog or reduced cognitive sharpness
- Reduced energy and motivation
- Mood swings and sleep disruptions
Creatine has been researched not only for physical performance, but also for its cognitive and neurological benefits—including mood regulation and memory support. For women navigating the shifts of menopause, this makes creatine a supplement worth considering.
What the Research Says
- Muscle Strength & Preservation
Studies show that creatine improves muscle strength and lean mass in women, especially when combined with resistance training. This is critical during and after menopause when we naturally lose muscle more rapidly. - Bone Health
Creatine may indirectly support bone health by improving the ability to train at higher intensities, which places more positive load on the bones. - Cognition & Brain Health
Creatine plays a role in brain energy metabolism. Emerging research is exploring its use in age-related cognitive decline, stress resilience, and mental fatigue. - Mood & Mental Health
There is early evidence that creatine may support mood regulation, especially in women with depression or low mood during menopause.
Is Creatine Safe for Midlife Women?
Yes—creatine monohydrate is one of the most researched and safest supplements available. It is not a hormone, and it won’t disrupt your own hormone levels.
Important Notes:
- It does not cause weight gain in the form of fat.
- It can increase water retention within muscle cells, which may make muscles feel fuller or “puffed” initially—this usually settles.
- If you have kidney disease or are on certain medications, check with your GP first.
How to Take Creatine
- Form: Creatine monohydrate is the gold standard.
- Dose: 3–5g daily, taken consistently.
- When: Anytime—though some prefer post-workout with protein or in the morning.
- With or without food: Either works, though pairing with carbohydrates or protein may improve uptake.
No need to “load” or cycle off—daily, consistent use is best.
Realistic Expectations: What Happens When You Start
In the first 2–4 weeks:
- Increased muscle energy and better performance in strength training
- A mild increase in muscle volume due to water retention (this is a good thing—it’s intracellular hydration)
- Improved recovery from workouts
After 4–8 weeks:
- Noticeable improvements in strength, training volume, and muscle tone
- Potential changes in mood, mental energy, and focus
Over time:
- Support in preserving muscle mass and function as you age
- A foundation for better training, bone density, and metabolic health
Who Should Consider It?
You might benefit from creatine if you:
- Strength train regularly (or want to start)
- Are noticing muscle loss or reduced strength
- Experience fatigue, brain fog, or mood swings
- Want to improve recovery and support ageing well
- Are looking for a natural, well-researched supplement to add to your wellness stack
What to Look for When Buying Creatine
Look for “creatine monohydrate” on the label
Choose a brand that is third-party tested
Avoid blends with lots of additives or unproven extras
A simple tub of pure creatine powder is all you need
Final Thoughts
Creatine is no longer just for bodybuilders or athletes. For women in their 40s, 50s, and beyond, it’s one of the most accessible and effective tools to support physical strength, cognition, and vitality.
What do you think Let me know in the Facebook group https://www.facebook.com/groups/845793672151353
Do you take Creatine?
Do you need a simple 5 day programme to help you get back on track? My Menofit™ 5-Day Midsection Meltdown programme is on offer. It’s a step-by-step plan you can follow at home, with a daily talk and exercise session to keep you motivated.
I’ve included a shopping list and meal plan to make things simple, plus you’ll get 7 days’ access to all of my online classes—so you can really give it a go click here to join
Have a fabulous weekend,
Rachel x
Download my FREE Menopause Health and Fitness Guide click here
Would you like me to work with you?
Start with the 5 Day programme for a good kick start.
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