03/07/2025
Really great conversation last night about Creatine’s role in women’s health with the amazing ladies from Artah and Seema at . Here are a few gems to share. Creatine is made naturally in your body, primarily in the liver, kidneys, and to a lesser extent in the pancreas. Your body synthesizes creatine from three amino acids.
Creatine is literally fuel for the brain. It powers ATP which is your body’s main energy system. This then helps with improving mental clarity, focus, memory, and even mood, especially during periods of hormonal change like menstruation and perimenopause. I have found it particularly useful during my peri and post menopause years. I wish I had started taking it earlier along with my HRT as I had awful days when I just didn’t have any energy or self belief dragging myself to work to make everybody else feel and look great.
Interestingly women naturally have lower brain creatine than men, which may explain why taking creatine helps us with cognitive fatigue, menstrual brain fog, and mild depression.
Creatine also supports ovulation as it requires energy from our ATP stores. During the second half of your cycle, your energy demands increase. Supplementing can help reduce PMS symptoms and support your metabolism.
It may help during post/perimenopause by preserving lean muscle mass, supporting bone density, reducing fatigue, and improving cognition. There are lots of thoughts on pros and cons. of taking creatine but as a woman who has trained all my life and been through many hormonal transitions I highly recommend it.
Creatine supports hydration, energy, and healthy ageing. What’s not to love?
Dosing: 3–5g daily is ideal. No loading needed just use it as maintenance, though you might feel a bit of water retention in the first two weeks that’s because
creatine draws water into your cells to help them perform better.
The quality really matters tho do look for pure creatine monohydrate (like Creapure®). Third-party testing is key to ensure it’s properly filtered, safe, and effective. As always if you are pregnant or suffer liver issues or have a medical condition you must speak to your doc first.🌼❤️
