Can creatine really help with menopause? What women should know

Social media discussions are increasingly highlighting creatine supplements as a potential remedy for the disruptive symptoms and health risks associated with menopause. These symptoms can range from hot flashes to urinary tract infections, and influencers are promoting creatine as a solution.

Creatine, a compound naturally produced by the body and found in meat and seafood, is primarily known for its role in energy generation within muscles. Athletes and bodybuilders have long used it to enhance performance. The argument for its use during menopause centers on the decline of estrogen levels, which leads to reduced muscle mass. Doctors often recommend strength training to counteract this, and creatine proponents suggest it could amplify the effectiveness of such training, thereby improving women's health as they age.

Some proponents also claim creatine can positively impact memory and mood, areas that many women find challenging during and after perimenopause. However, scientific evidence specifically for menopausal women remains limited. While creatine monohydrate has been studied more extensively than other supplements, and is generally considered safe with modest benefits for muscle mass and exercise performance in some individuals, a comprehensive understanding of its effects in menopausal women is lacking.

Experts point out that most studies on creatine have focused on men, and research including women suggests men might experience greater benefits. Studies specifically on women often have limitations, such as small sample sizes or mixed-quality evidence. A recent meta-analysis found creatine improved muscle strength in the general population but concluded no definitive effects for middle-aged individuals due to insufficient data and a noted "gender bias" in existing research. The data on creatine's effects in women is described as "quite weak" by Dr. Pelin Batur, medical director of the Women’s Comprehensive Health and Research Center at the Cleveland Clinic.

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The data on creatine’s effects in women “is actually quite weak,”