The Truth About Creatine for Perimenopause: What Every Woman Needs to Know
Feeling off in your 40s? You’re not alone and you’re not imagining it.
Many women experience brain fog, fatigue, mood swings or a sudden drop in strength during their 40s and early 50s. Often, these symptoms are chalked up to stress or aging. But in reality, they’re early signs of perimenopause, the hormonal transition that begins several years before menopause and can impact your brain, body and overall quality of life [1].
What’s often overlooked? A growing body of research is revealing that creatine, a naturally occurring compound best known for its role in sports performance plays a powerful role in supporting women through this life stage.
In this blog, we’ll explore the science behind how creatine can support brain clarity and mental energy during perimenopause and why it is increasing in popularity amongst women experiencing perimenopausal symptoms.
What is Perimenopause?
Perimenopause is the stage leading up to menopause, a hormonal transition that can start as early as your late 30s and typically shows up in your 40s. It marks the time when your ovaries gradually begin to produce less estrogen, which can lead to a wide variety of physical and emotional symptoms [2].
Unlike menopause, which is defined as 12 months without a period, perimenopause is often a longer and more unpredictable phase. It can last anywhere from 4 to 8 years, and for some women, it’s the most symptomatic part of the journey.
Common symptoms include:
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Irregular periods
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Hot flashes or night sweats
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Mood swings or anxiety
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Fatigue and poor sleep
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Brain fog or forgetfulness
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Weight gain or difficulty maintaining muscle
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Itchy skin
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Burning sensations
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These symptoms may come and go and many women don’t realise they’re related to hormones until they’re well into the transition. That’s why understanding perimenopause is so important. The more informed you are, the more empowered you’ll be to support your health during this time.
Next, let’s explore how creatine works and fits into this picture, starting with its potential to support brain clarity and energy.
What is Creatine?
Creatine is a naturally occurring compound that your body stores in your muscles and brain. It plays a crucial role in helping your cells produce energy especially during times of physical or mental stress [3].
While it’s commonly associated with athletes and gym-goers, creatine is now gaining attention for its potential health benefits beyond the fitness world, particularly for women navigating hormonal changes.
Dr. Stacy Sims, an exercise physiologist and leading voice in women’s health, explains why creatine is especially important during perimenopause [4]. Watch the 60-second clip below to hear her take.
Research is revealing that creatine supports brain function, maintaining muscle mass and improving energy levels, all areas that can take a hit during perimenopause.
Next, let’s explore how creatine fits into this picture, starting with its potential to support brain clarity and energy.
Creatine to Combat Brain Fog
If you've found yourself struggling to focus, forgetting words mid-sentence or feeling mentally drained for no clear reason, you're not alone. These symptoms, often referred to as 'brain fog,' are incredibly common during perimenopause and are linked to the hormonal shifts happening behind the scenes.
One major player in this is estrogen, which influences how your brain uses glucose for energy. As estrogen fluctuates and eventually declines, your brain can become less efficient at fuelling itself leading to that foggy, fatigued feeling that’s hard to shake.
Dr. Lisa Mosconi, a neuroscientist and expert in women’s brain health, has shown through PET scans that brain energy metabolism drops by more than 30% after menopause [5]. This not only explains brain fog, but also why women are disproportionately affected by conditions like Alzheimer’s disease. Although the vast majority of women will navigate menopause without long-term health consequences, statistically about 20% will develop dementia in the decades that follow [6].
This is where creatine can make a difference. Creatine provides an alternative energy source for your brain cells, helping maintain mental clarity, focus and resilience — even when your hormones are in flux.
In one study published in Neuropsychology, participants who supplemented with creatine experienced improved working memory and reduced mental fatigue, particularly during stressful periods or hormonal transitions.
Another study published in the journal Psychopharmacology found that creatine supplementation helped improve cognitive performance and mental fatigue in young adult women, further reinforcing its potential value during times of hormonal change [7].
And it’s not just researchers talking about this, women are starting to connect the dots themselves. In this Reddit thread, dozens of women share how creatine has helped clear up their brain fog, boost energy and make them feel more “on” again during perimenopause [8].
If brain fog has become a daily struggle, creatine may be a simple, effective tool to help bring back mental sharpness and energy.
We’ve Redesigned Creatine for You
Let’s face it, sticking to a new supplement routine can be tough, especially if it involves mixing powders or swallowing pills every day. That’s why we’ve developed a creatine gummy to help you stay consistent.
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1g of pure creatine monohydrate per gummy
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Manufactured in USA in a FDA-registered facility
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Naturally flavoured, sour blue raspberry taste
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Third-party tested in Australia laboratory for creatine content and banned substances
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If you’ve been struggling with brain fog, don’t wait for it to “just pass.”
Support your mind daily with a gummy that makes it easy.
Try Elevate Creatine Gummies today.
TL;DR – What You Should Know
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Brain fog is common during perimenopause
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Estrogen decline affects brain energy, focus and mental clarity
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Creatine is a natural compound that helps restore brain energy
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Studies show improved memory, mental stamina, energy and cognitive function
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Elevate makes daily creatine simple with 1g sour blue raspberry gummies
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