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Perimenopause is a natural life stage marked by gradual hormonal shifts, most notably changes in oestrogen levels. While these transitions are normal, they can influence several systems in the body — including muscle strength, energy levels and cognitive function.
Many women notice changes in physical resilience, increased fatigue, shifts in body composition or moments of reduced mental clarity during this phase of life.
Supporting the body’s underlying physiological systems becomes increasingly important during perimenopause. Nutrients that help maintain cellular energy production, muscle health and brain function can play a valuable role in supporting overall wellbeing.
Creatine is one such nutrient. Well known for its role in muscle performance, creatine is also fundamental to the body’s cellular energy systems, supporting how both muscle and brain cells produce and use energy.¹
In this article, we explore how creatine can help support strength, cognitive function and energy during perimenopause.
One of the most significant physiological changes that occurs with age is the gradual loss of muscle mass and strength, a process known as sarcopenia.
Hormonal changes during perimenopause can accelerate this process, making it more difficult to maintain muscle tissue and physical strength over time.²
Creatine plays a key role in the energy systems that allow muscles to contract and perform work. By helping regenerate adenosine triphosphate (ATP) — the body’s primary energy molecule — creatine supports the cellular processes required for muscle strength and power.³
Research consistently shows creatine supplementation can help improve muscle strength and lean muscle mass, particularly when combined with resistance training — one of the most effective strategies for maintaining muscle during midlife.¹
Maintaining muscle strength is important not only for exercise performance but also for metabolic health, balance and long-term mobility.
Many women also report changes in memory, focus and mental clarity during perimenopause.
The brain is one of the body’s most energy-demanding organs, using approximately 20% of total energy at rest.⁴ Efficient cellular energy production is therefore essential for maintaining cognitive function.
Creatine supports ATP availability in brain cells through the phosphocreatine energy system, helping maintain the energy supply required for neurological processes such as memory formation and mental processing.³
Human studies have shown creatine supplementation can support aspects of cognitive performance including working memory, short-term memory and reasoning ability, particularly during tasks that require sustained mental effort.⁵
Supporting brain energy metabolism may therefore play a role in maintaining mental clarity and cognitive resilience during periods of hormonal change.
Perimenopause can also bring noticeable changes in energy levels and physical stamina.
Because creatine helps maintain cellular energy production in tissues with high energy demands — including both muscle and brain — it supports the underlying processes that allow the body to sustain physical and mental activity throughout the day.³
Supporting these energy systems can help maintain physical capacity, focus and overall vitality as the body adapts to hormonal change.
Perimenopause is a time of transition for many physiological systems in the body, including those that support strength, cognition and energy.
Creatine plays a fundamental role in the body’s cellular energy metabolism, supporting how muscles and brain cells generate and use energy.
By helping maintain muscle strength, cognitive function and cellular energy production, creatine may support women in maintaining physical resilience, mental clarity and overall wellbeing during perimenopause.
Looking to add creatine to your daily routine?
Naternal Creatine is a pure creatine monohydrate powder formulated to support energy production, muscle strength and cognitive function — helping women sustain energy, strength and mental clarity through the demands of everyday life.
References
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 1418.
Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Current Sports Medicine Reports, 9(4), 208–213.
Wallimann, T., Tokarska-Schlattner, M., & Schlattner, U. (2011). The creatine kinase system and pleiotropic effects of creatine. Amino Acids, 40(5), 1271–1296.
Raichle, M. E., & Gusnard, D. A. (2002). Appraising the brain’s energy budget. PNAS, 99(16), 10237–10239.
Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function: A systematic review. Experimental Gerontology, 108, 166–173.
Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine supplementation in women’s health: A systematic review. Nutrients, 13(3), 877.
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10 min read
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