I’m 47. I’m in it. And one of the biggest changes for me has been nutrition. What worked for years just doesn’t work the same anymore. Same habits, different results. If you’ve ever thought “I’m doing everything right, so why isn’t this working?” this one’s for you.
Perimenopause Symptoms: What’s Actually Going On
During perimenopause, estrogen doesn’t just slowly fade. It swings up and down before it settles low. And estrogen does so much more than run our cycles. It supports our muscle, our bones, and our brain. That’s why so many of us notice muscle loss, lower energy, brain fog, and mood changes all at once.
Bones are part of it too, even if we can’t feel it. Bone loss starts during perimenopause and speeds up significantly in the late stage and the first years after menopause. That’s the part that got my attention. Our 40s are the window to protect what we’ve got.
How Creatine Works
Creatine helps your cells regenerate ATP, the quick energy your muscles use when you lift, run, and jump. Most of it’s stored in your muscles, with smaller amounts in your brain and other tissues. Here’s the kicker: women usually have lower stores to begin with, and our hormonal changes affect how our bodies use creatine. So right when we need more support, our system gets less efficient. Of course it does.
Benefits of Creatine in Perimenopause and Menopause
Muscle: This is where the science is strongest. A 2025 review found creatine may help women improve strength and performance, especially when paired with resistance training. It’s not magic in a scoop. It helps you train harder and recover better, and the lifting builds the muscle.
Brain fog and mood: This is the research that made me sit up. A 2025 trial of 36 perimenopausal and postmenopausal women found eight weeks of creatine improved reaction time and reduced mood swing severity. It’s a small study, so I’m not calling it a cure, but as someone living with the fog, it’s a promising start (as a side note, isn’t it extremely annoying that this sutdy is small just because there just hasn’t been a lot of focus on perimenopause and postmenopause to date).
Bone health: I’ll be honest, this one’s mixed. A two-year trial of 237 postmenopausal women found no effect on bone density, but creatine helped maintain a measure of bone strength and improved walking speed. So lifting heavy things, eating enough protein, and getting calcium and vitamin D are still doing the heavy lifting (pun intended). Creatine is a supporting player.
How to Take Creatine
Look for creatine monohydrate. Most women take 3 to 5 grams a day, and consistency matters more than timing. I just stir mine into my morning drink. Pick a third-party tested brand so you know what’s actually in the tub. You might notice a pound or two of water weight at first. Don’t panic. That’s water in your muscles, not fat. And if you have kidney issues or any medical condition, check with your provider first.
Strength Training for Women Over 40 in Des Moines
Here’s what I really want you to hear: this season isn’t the beginning of the end. It’s a call to adjust. When what worked before stops working, that’s not failure. It’s your body asking for something different, like more protein, more strength training, and a smarter approach to fueling. Creatine can be part of that, but the real magic is showing up, lifting, and doing it alongside women who get it. That’s exactly why Aptitude Fitness exists. If you’re looking for a women’s- focused gym in Des Moines that actually understands perimenopause and menopause, come train with us. We’d love to have you.
Questions? Grab me at the studio, or email info@aptitudedsm.com.
With you in it,
Nikki
For educational purposes only, not medical advice. Talk with your healthcare provider before starting any new supplement.