Creatine is often linked to athletes and weightlifters, but new research suggests it may help women during and after menopause. In a recent study, women who combined creatine supplements with strength training saw big improvements in muscle strength, body composition, sleep, and even brain function.
Beyond physical performance, women reported fewer nighttime awakenings and better-quality rest. Remarkably, one-third of postmenopausal participants with mild cognitive impairment improved enough to return to normal ranges — a change researchers called clinically significant. The results support growing evidence that creatine may help stabilize sleep and protect the brain during hormonal changes.
The supplement was well tolerated, with no reported side effects. Experts advise staying hydrated, since creatine pulls water into muscle cells. While more research is needed to see if benefits extend without exercise, scientists note its role in energy production, muscle support, and brain health makes it especially useful during menopause. Safe, affordable, and widely studied, creatine may be a valuable tool for women navigating midlife.
SOURCE: