Researchers from St. Olaf College studied the effects of creatine monohydrate combined with resistance training on perimenopausal and postmenopausal women. Over 14 weeks, 15 participants took 5g of creatine daily and performed strength training twice a week. The study, which is awaiting peer review, found the women experienced improved muscle strength, body composition, sleep quality, and cognitive function.
Why Creatine Supports Cognitive Health and Sleep
Lead researcher Lauren Hall notes the improvements may be linked to creatine’s influence on adenosine metabolism, a process crucial for energy regulation and sleep. This supports emerging research that connects creatine to enhanced brain energy metabolism and neuroprotection, which may help stabilize sleep patterns and support cognitive health during hormonal transitions.
Are There Any Side Effects to Taking Creatine?
Some people may experience minor dehydration or headaches when starting creatine, as it draws water into the muscles. Staying hydrated can prevent this. No side effects were reported by the participants in this study.
How Much Creatine Should You Take Daily?
The study used a daily dose of 5 grams, which is the most common and well-researched dosage. Some recent trials have safely used up to 10g daily. For most women, experts recommend starting with 5g and adjusting based on personal response.
Should You Take Creatine If You Don’t Lift Weights?
While this study combined creatine with exercise, researchers believe women may still benefit from supplementation even without a weightlifting regimen. Creatine supports cellular energy production, which plays a role in muscle maintenance, cognitive function, and sleep regulation—all areas of concern during menopause.
The Bottom Line
This study adds to a growing body of evidence that creatine is a safe, affordable, and well-researched supplement that may help counter the effects of declining estrogen, including muscle loss and cognitive changes. Women, who typically have lower baseline creatine levels than men, may be particularly responsive to its benefits.
When choosing a supplement, look for a product that is third-party tested for quality and purity, such as those with NSF or Informed Sport certification.
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