Perimenopause and menopause change more than your periods. For many women, the first signs are quieter: losing your train of thought mid-sentence, feeling flat by mid-afternoon, or noticing that the strength you've always relied on isn't quite what it was.
Menopause is real. So is feeling like yourself again. And one of the most researched supplements in the world is emerging as a simple way to support you through it.
What's happening in your body
As estrogen and progesterone fluctuate and decline, your body starts to change how it builds and keeps muscle. Researchers estimate that lean muscle loss speeds up to around 0.7 kg a year during the menopause transition. At the same time, many women notice brain fog, lower energy and changes in body shape, even when nothing about their routine has changed.
There's also something most women don't know: we naturally make less creatine than men, and we tend to eat less of it. So our creatine stores start lower, just as our bodies need more support.
What creatine does
Creatine helps your cells recycle ATP, the energy that powers everything you do, from lifting shopping bags to holding a conversation. It's stored in your muscles and your brain, which is why its benefits reach well beyond the gym.
The benefits for women in perimenopause and menopause
Strength. Alongside regular movement, especially strength-based exercise, creatine supports muscle strength and helps you build and maintain muscle. Across studies in older women, creatine combined with resistance exercise led to greater gains in strength and lean mass than exercise alone.
Cognitive function. Your brain is one of the most energy-hungry organs in your body, and it uses creatine too. A review of 23 randomised controlled trials found creatine improved memory compared with a placebo. A 2025 trial in peri and menopausal women found improvements in reaction time after eight weeks.
Cellular energy. By helping your cells regenerate energy when demand is high, creatine supports steadier energy through your day, in both body and brain.
Healthy ageing. Strong muscles support balance, stability and independence. The strength you build now is the independence you keep later.
How to take it
Creatine works through consistency, not intensity. Take 3-5g a day, every day, including rest days. Creatine Daily+ is micronised to dissolve without a trace, so you can stir it into your morning coffee, blend it into a smoothie or add it to your breakfast. No new routine, no taste, no fuss.
Give it time. Creatine stores build gradually over the first few weeks, and the benefits come together with consistent daily use.
Feel stronger. Stay sharper. Keep doing you.
Perimenopause and menopause are a new chapter, not a slow fade. Staying strong isn't about becoming someone new. It's about feeling more like you.
Always read the label and follow the directions for use. If you have a medical condition or take medication, speak to your healthcare professional before starting a new supplement.
