Creatine: Why I Take It and Why You Might Want to Too

“Who here takes creatine?”

That was the question a client posed to our workout group last week.

It is a great question, especially if you’re a woman in perimenopause trying to preserve strength, energy, and mental clarity without adding a cabinet full of supplements to your life.

Spoiler alert: I take creatine every day.

Specifically, I use Thorne and MindValley creatine because of their quality, purity, and simplicity. But before I dive into my personal reasons, let’s look at the science—and why creatine might be an underappreciated tools in your wellness toolkit.

I want to start by SHOUTING FROM THE ROOFTOPS!

"This is one piece of the puzzle, not the whole picture."

"It works best as part of a well-rounded approach."

"Think of this as a support tool. Not a standalone solution."

We have talked (or I have written) about perimenopause and how it brings with it a natural decline in estrogen, which can lead to:

• Loss of muscle mass and strength

• Increased fatigue

• Brain fog and memory issues

• Mood swings and lower motivation

• Bone density loss

Here’s where creatine steps in—not as a magic bullet, but as a proven support for many of these challenges.

Benefit #1: Muscle Strength & Recovery

Creatine helps your muscles store more energy, improving strength and performance during workouts. According to a 2021 meta-analysis in Nutrients, creatine supplementation significantly improved lean muscle mass and upper/lower body strength in postmenopausal women when paired with resistance training.

As JJ Virgin puts it:

“Women over 40 are often in a catabolic state—breaking down more than they’re building. Creatine can shift the tide by making strength training more effective and helping preserve muscle tissue.”— JJ Virgin, certified nutritionist and fitness expert

Note: Important note, when paired with resistance training.

Benefit #2: Cognitive Support

Perimenopause isn’t just physical, it can mess with your mental game too.

Creatine plays a key role in cellular energy, especially in the brain. Preliminary research has shown it may enhance short-term memory, reduce mental fatigue, and improve processing speed, especially under stress.

A 2018 review in Neuroscience & Biobehavioral Reviews found that creatine may be particularly helpful for women during periods of hormonal fluctuation or sleep deprivation (sound familiar?)

Benefit #3: Mood, Motivation & Mental Health

Creatine is also being explored as a supportive nutrient for mood and emotional well-being. In one 2022 clinical trial published in The Journal of Affective Disorders, creatine supplementation improved symptoms of depression in women when combined with standard care.

For perimenopausal women experiencing dips in mood or emotional rollercoasters, this could be another gentle lift.

 Benefit #4: Bone Health (Yes, Really)

While creatine is more famous for muscle than bone, studies suggest it may support bone density when paired with resistance training—especially in postmenopausal women at risk for osteoporosis. This works indirectly: stronger muscles pull on bones, encouraging them to stay strong too.

Is It Safe?

Yes—for most healthy individuals, creatine monohydrate (the most researched form) is safe, well-tolerated, and effective. You don’t need a loading phase—just 3 to 5 grams per day, taken consistently.

Look for brands that are third-party tested. I personally trust Thorne Creatine for its NSF certification, and MindValley Creatine for its clean, simple formulation with no fillers.

If you’re in your 40s or 50s and feeling like your body is working against you—whether it’s strength, energy, brain power, or motivation—creatine might be worth considering.

Pair it with strength training, protein-rich meals, and good sleep habits, and you’ve got a powerful trifecta for thriving through perimenopause.

Let’s talk. I’d love to help you create a simple supplement and training plan that actually fits your life.

📩 Email me or

DM me @jillwashecka on Instagram.

Let’s build strength, together.