Mama, are you dealing with that dreaded brain fog, constant fatigue, wild hormonal shifts, and mood swings? Or maybe you’re feeling like your go-to resistance workouts just aren’t giving you the same results anymore? And let’s be real… maybe you’ve also noticed that it’s suddenly so much easier to gain weight, and harder than ever to lose it.

If any of that sounds familiar, take a deep breath because you are NOT alone—I am right there in the thick of it with you!

These are incredibly common symptoms so many of us experience during perimenopause and menopause. But guess what? There is one simple, powerful supplement that might just change the game for you: Creatine—the newest rising star in your perimenopause wellness tool kit!

>> Looking for Creatine? Click here for the one I personally use << 

What Is Creatine? The Science Explained

Creatine is a natural compound created by three amino acids, which are the building blocks of protein. It’s produced in your pancreas, liver, and kidneys, and 95% of it is stored in your muscles and the rest in your brain and other organs. Creatine’s main function is to create that quick energy you need during your workouts and other daily activities that need an extra boost of energy, and your brain also needs creatine for neuroprotection and to keep your mental cognition at its best. Your body naturally creates about ½ the creatine you need every day.

More Incredible Benefits of Creatine

Why this powerhouse supplement is a must for our bodies and minds.

>> Looking for Creatine? Click here for the one I personally use << 

I used to think that creatine supplementation was only for bodybuilders who wanted to “get big,” but my perspective has definitely shifted. And yes, it can definitely grow muscle mass, but for us women over 40 (and any age, really), taking a creatine supplement can offer so many other crucial benefits as we get older and wiser.

• Keep energy levels stable. As estrogen and progesterone levels fluctuate in our 40s and beyond, our creatine levels can also take a hit since these two hormones affect how our bodies transport and store creatine. Adding creatine through supplementation gives our bodies the energy we need for all the amazing things we want to accomplish AND helps keep our estrogen and progesterone levels balanced too.

• Build and maintain muscle mass. When we enter our perimenopause years, we start to lose muscle at a rate of 3-8% per decade, and this muscle loss accelerates even more as we near age 60. While becoming a bodybuilder might not be your goal, building and maintaining your muscle mass as you age definitely should be. We need muscle to do our workouts and normal daily activities, and even with consistent movement, our muscles need a little help in the form of a creatine supplement to be able to function as we need and want them to for decades into the future. Plus, the more muscle we have, the more calories we burn during our workouts and daily activities, which helps to prevent that midlife weight gain.

💪 Struggling with midlife changes?

Click here to grab my guide on How to Beat Perimenopause Weight Gain (It’s totally possible!)

GET THE GUIDE →

Creatine can also help decrease protein breakdown, which can keep our muscles as strong as possible since the combination of protein and movement are crucial to muscle retention and growth.

• Preserve and improve bone density. Our bone density starts to decline as early as in our 40s, and one major cause is lowered estrogen levels. When it comes to how creatine can benefit bone density, resistance training comes into play again, and it’s that creatine + resistance training combination that can make a difference. Why? Stronger muscles pull harder on our bones, stimulating an increase in bone density.

• Boost brain health + mood. Your brain needs a certain amount of energy to function properly, especially when it comes to decreasing that annoying forgetfulness and brain fog. Creatine can also help increase dopamine levels (the feel-good hormone) in your brain. While I love the physical benefits of creatine, these benefits are probably my favorites because…brain fog and not being able to remember anything are the worst!

Why Resistance Training and Creatine Work Better Together

If you want to experience the greatest benefits from a creatine supplement, pair it with consistent resistance training, which can be your own body weight, resistance bands, dumbbells, a heavy bag of groceries, or even a cute kiddo!

And while we used to feel like we “had” to spend hours and hours in the gym to achieve our fitness goals, I’ve become a huge proponent of 5-minute functional-focused resistance workouts to build strength for the activities I do in my everyday life: Pushing, pulling, lifting, carrying, and so on. And yes, even 5 minutes of movement at a time can help you build the strength you need, lower your cortisol (stress) levels, increase your dopamine levels, and enjoy all the other incredible benefits of exercise that are essential for optimal and long-term health.

Here are five of my favorite quick workouts that can help keep those beautiful muscles as strong as possible. Let me know in a comment below which ones are your favorites!

• 5 Minute Total Body Workout for Busy Moms

• Fit in Five Minutes: 3 Move AMRAP

• 10 Minute Upper Body Workout

• Best At-Home 10 Minute Lower Body Workout

• A Lotta Tabata || 4-Minute Total Body Toning Workouts

How to Add More Creatine into Your Life

A simple way to increase your creatine levels is through supplementation. One form of creatine, creatine monohydrate, has been extensively studied as to its effectiveness, and experts recommend taking *3-5g per day. I follow these recommendations by taking 5g of creatine every single day, and I have definitely noticed a difference in both my physical health and brain function.

Another way to increase your creatine levels is by including foods like beef, herring, salmon, pork, chicken thighs, cod, and tuna in your nutrition plan. Combining the two ensures you’re getting the creatine you need plus more protein, which is always a win in my book!

My friends, getting older doesn’t mean we have to accept feeling tired, losing our strength, or combatting that brain fog. While creatine isn’t a magic pill (because there really isn’t one!), it can be a simple, powerful tool in your perimenopause wellness toolkit, especially when combined with joyful movement and resistance training that fits into your “real” life.

Have you tried creatine? I’d love to hear how it’s supported your wellness journey, so please share your experience in the comments below!

Xo,

The Busy Mom’s Guide to Summer: 15 Quick Meals and 5-Minute Workouts
Clearing Perimenopause Brain Fog: How to Recharge Your Mind
Navigating the Perimenopausal Meltdowns, Stress, and Anxiety
Sleep and Hormones: Why It’s Important For Weight Loss + Health

*Please consult with your healthcare team before taking any dietary supplement.