New research on Creatine: The Surprising Ally for a Thriving Midlife Brain and Body

There’s a quiet revolution happening in the world of women’s health, and it’s not coming from the usual suspects. It’s not a new superfood, a trendy supplement, or a miracle workout. It’s something that’s been hiding in plain sight, long associated with bodybuilders and gym bros. But now, it’s stepping into the spotlight for a very different reason. That something is creatine.

If you’ve ever walked past the supplement aisle and dismissed creatine as “not for me,” you’re not alone. For years, creatine has been pigeonholed as a muscle-building aid for men looking to bulk up. But new research is challenging that narrative, revealing that creatine may hold powerful benefits for women, especially those navigating the hormonal shifts of perimenopause and menopause.

A recent study published in the Journal of the American Nutrition Association has brought this conversation to the forefront. It explored the effects of an eight-week creatine supplementation protocol on cognitive function, mood, brain health, and metabolic markers in perimenopausal and menopausal women. The results were not just promising, they were paradigm-shifting.

Let’s unpack what this means for you, and how creatine might just become a cornerstone in your midlife vitality toolkit.

The Study That’s Changing the Game
The research involved 36 healthy women, all in their 40s and 50s, either perimenopausal or postmenopausal. These women were randomly assigned to one of four groups: a low dose of creatine hydrochloride (750 mg/day), a medium dose (1,500 mg/day), a combination of creatine hydrochloride and creatine ethyl ester (800 mg/day), or a placebo. Over the course of eight weeks, researchers tracked changes in cognitive performance, mood, brain creatine levels, and blood markers related to metabolic health.

The standout performer? The group taking the medium dose of creatine hydrochloride. These women experienced a significant improvement in reaction time—an impressive 12% increase compared to just 6.6% in the placebo group. But the benefits didn’t stop there. Brain scans revealed a 16.4% increase in frontal lobe creatine levels, a region associated with executive function, decision-making, and emotional regulation. There were also favorable shifts in lipid profiles, suggesting potential cardiovascular benefits. And while not statistically definitive, the medium-dose group also reported a noticeable reduction in mood swings.

Importantly, all participants tolerated the supplements well, with no serious side effects reported. This is a crucial point, especially for women who are cautious about introducing new substances into their routine.

Why This Matters for Midlife Women
Perimenopause and menopause are often accompanied by a cascade of changes, some subtle, others more disruptive. Brain fog, mood fluctuations, fatigue, and a sense of mental sluggishness are common complaints I hear from clients. These symptoms are not imagined; they’re rooted in real, physiological shifts, including declining estrogen levels, changes in neurotransmitter activity, and alterations in brain energy metabolism.

This is where creatine enters the picture. Creatine plays a central role in cellular energy production, particularly in tissues with high energy demands like the brain and muscles. It acts as a buffer, helping to rapidly regenerate ATP (the energy currency of our cells) during times of increased demand. In simpler terms, creatine helps your brain and body keep up when life gets busy, stressful, or just plain exhausting.

What’s particularly exciting is that this study focused specifically on women in midlife, a demographic that has historically been underrepresented in clinical research. The findings suggest that creatine supplementation could be a safe, effective, and accessible way to support cognitive clarity, emotional balance, and metabolic health during a time when many women feel like their bodies are working against them.

Rethinking the Role of Supplements
At VANTA, we’re not in the business of pushing pills or powders. We believe in a holistic, evidence-based approach to health that honors the complexity of the female body, especially during midlife. That means looking at the full picture: nutrition, movement, mindset, sleep, relationships, and yes, sometimes, strategic supplementation.

Creatine hydrochloride, in particular, stands out for its bioavailability and tolerability. Unlike the more common creatine monohydrate, which can cause bloating or digestive discomfort in some people, creatine hydrochloride is often better absorbed and gentler on the gut. This makes it a more appealing option for women who are sensitive to supplements or who have had less-than-pleasant experiences with other forms of creatine.

But supplementation is never a one-size-fits-all solution. It’s a tool—one that should be used thoughtfully, with intention, and ideally under the guidance of a qualified health professional. That’s why I recommend approaching creatine as part of a broader strategy for brain and body resilience, rather than a magic bullet.

The Brain-Body Connection
One of the most compelling aspects of this study is the link between creatine and brain health. We often think of cognitive decline as an inevitable part of aging, but the truth is more nuanced. While some changes in memory and processing speed are normal, many of the symptoms we associate with “getting older” are actually influenced by lifestyle, nutrition, and hormonal balance.

Creatine’s ability to increase brain energy availability could be a game-changer for women experiencing brain fog, forgetfulness, or difficulty concentrating. By enhancing the brain’s energy reserves, creatine may help support sharper thinking, quicker decision-making, and greater mental stamina, qualities that are essential for thriving in both personal and professional life.

And then there’s mood. The study’s findings on mood swings, while not statistically conclusive, are still noteworthy. Many women report feeling emotionally volatile during perimenopause, often without understanding why. If creatine can help stabilise mood by supporting neurotransmitter function and brain energy metabolism, it could offer a gentle, non-pharmaceutical option for emotional resilience.

Metabolic Support Without the Hype
Another layer to this story is creatine’s impact on metabolic health. The study found improvements in lipid profiles among women taking the medium dose of creatine hydrochloride. While the exact mechanisms are still being explored, this aligns with other research suggesting that creatine may support insulin sensitivity, reduce inflammation, and promote lean muscle mass—all of which are critical for maintaining metabolic health in midlife.

This is particularly relevant for women who are noticing changes in body composition, energy levels, or blood sugar regulation. As estrogen declines, the body becomes more prone to insulin resistance and fat accumulation, especially around the midsection. Creatine, when combined with resistance training and a nutrient-dense diet, may help counteract these shifts by supporting muscle maintenance and metabolic flexibility.

How to Integrate Creatine Into Your Routine
If you’re curious about trying creatine, the good news is that it’s relatively simple to incorporate. The study used a daily dose of 1,500 mg of creatine hydrochloride, taken consistently over eight weeks. This is a modest amount—far lower than the typical “loading doses” used in bodybuilding circles—and was well tolerated by all participants.

As always, quality matters. Look for a reputable brand that uses third-party testing to ensure purity and potency. And remember, supplements work best when they’re part of a larger lifestyle strategy. Creatine won’t replace sleep, stress management, or a nourishing diet—but it can enhance the benefits of those foundational practices.

At VANTA, we often guide clients through short-term supplement trials, helping them track changes in energy, mood, cognition, and physical performance. If you’re considering creatine, this kind of structured approach can help you determine whether it’s a good fit for your unique body and goals.

A New Narrative for Midlife Wellness
What excites me most about this research is what it represents: a shift in how we think about midlife health. For too long, the conversation around menopause has been dominated by decline, loss, and limitation. But the truth is, this life stage can be a time of incredible growth, clarity, and power, if we have the right tools and support.

Creatine is just one example of how science is beginning to catch up with what many of us have known intuitively: that midlife women are not fragile, broken, or past their prime. We are dynamic, resilient, and capable of thriving mentally, physically, and emotionally.

So if you’ve been feeling foggy, flat, or fatigued, know that you’re not alone. And know that there are evidence-based strategies, like creatine supplementation, that can help you feel more like yourself again. Not the self you used to be, but the self you’re becoming: stronger, wiser, and more in tune with what your body truly needs.

Final Thoughts
As with any supplement, creatine isn’t a cure-all. But it is a promising, well-researched option that deserves a place in the conversation about midlife wellness. Whether you’re navigating the early waves of perimenopause or settling into postmenopausal life, your brain and body are still capable of incredible things. And sometimes, the support you need comes from the most unexpected places.

If you’re curious about how creatine might fit into your own journey, I invite you to explore it with curiosity and intention. At VANTA, we’re here to walk alongside you, offering guidance, insight, and a steady reminder that thriving in midlife isn’t just possible. It’s your birthright.