For a long time, creatine lived in the “gym supplement” box. Heavy lifts, protein shakers, performance-only. But that story is changing fast, especially for women moving through perimenopause and menopause.
At fourfive, we’ve spent a lot of time digging into the research, listening to women, and paying attention to what actually helps when hormones start shifting. The result is a clearer picture of creatine not just as a performance supplement, but as a daily support for strength, recovery, brain function, and resilience during a stage of life that often feels anything but stable.
What changes during perimenopause and menopause
As oestrogen levels decline, several things tend to happen at once. Muscle mass and strength drop more quickly. Bone density becomes harder to maintain. Sleep can suffer. Energy dips feel deeper, and brain fog becomes frustratingly familiar.
These changes are not about motivation or effort. They are physiological. Oestrogen plays a role in muscle protein turnover, bone health, and how efficiently the body produces and uses energy. When it declines, the body simply has to work harder to maintain the same output.
This is where creatine becomes interesting.
Creatine is not just for muscle
Creatine’s main role is helping regenerate ATP, the energy currency your cells use to function. About 95 percent of creatine is stored in muscle, but the remaining five percent is found in other tissues, including the brain. That matters.
Research shows that creatine supports repeat-effort performance, strength, and recovery, but it also plays a role in cognitive function, mood, and mental resilience. Women tend to have lower natural creatine stores than men, and these stores can be influenced by hormonal fluctuations, particularly during the transition to menopause.
For peri and postmenopausal women, this combination of lower creatine availability and higher energy demands can show up as reduced strength, slower recovery, and that familiar feeling of mental fatigue even after a full night in bed.
Supplementing with creatine helps top up those stores in both muscle and brain, supporting energy where it is most needed.
Strength, bone health, and training capacity
Loss of muscle mass and bone density is one of the biggest long-term concerns during menopause. Strength training is one of the most effective tools we have to slow this down, but training well requires energy, recovery, and consistency.
Creatine supports all three.
Studies in postmenopausal women show that creatine supplementation alongside resistance training can improve strength, increase fat-free mass, and slow losses in bone mineral density. Importantly, this happens without significant changes in body weight or fat mass for most women.
Creatine allows you to do slightly more. One extra rep. A bit more load. Better output across multiple sets. Over time, that adds up to meaningful adaptations that help protect muscle and bone when the body is otherwise nudging things in the opposite direction.
Why magnesium and electrolytes matter too
Creatine does not work in isolation. Hydration, nervous system regulation, and sleep all influence how well your body responds to training and stress.
That is why our Creatine + Magnesium is designed as a daily all-rounder. Each scoop delivers 5 g of creatine monohydrate, the gold-standard dose used in research, alongside 1250 mg of highly absorbable magnesium bisglycinate.
Magnesium plays a key role in muscle function, nervous system support, and relaxation. During perimenopause and menopause, many women notice increased tension, disrupted sleep, and difficulty winding down. Magnesium helps calm the nervous system and supports deeper, more restorative sleep, which is essential for recovery and hormonal balance.
Taken consistently, Creatine + Magnesium supports strength and performance during the day, and better recovery at night. It is informed-sport tested, easy to digest, and designed to fit into real life, not just training days.
On the other side, hydration becomes more important as sweating patterns change, travel increases stress, or training volume stacks up. Our Creatine & Electrolyte blend delivers the same 5 g dose of creatine monohydrate, paired with a precise electrolyte mix to support fluid balance, muscle function, and focus.
It is unflavoured, easy to mix, and ideal for training sessions, hot days, or periods where hydration feels harder to stay on top of. Creatine does not cause dehydration. In fact, evidence suggests it supports hydration and thermoregulation, especially when paired with electrolytes.
Consistency over perfection
One of the biggest myths around creatine is that it has to be complicated. Loading phases, cycling, timing anxiety. In reality, most women do very well with a simple, consistent daily dose of 3 to 5 g.
That is exactly what both fourfive creatine products provide. No hype. No unnecessary extras. Just clinically supported doses, delivered in formats that make daily consistency easier.
Whether you are lifting, walking, managing work and family, or simply trying to feel more like yourself again, creatine can be a quiet but powerful support through perimenopause and menopause.
Strong muscles. A steadier mind. Better recovery. This is not about pushing harder. It is about giving your body what it needs to keep showing up.
If you are ready to support strength, energy, and recovery through every stage, explore fourfive Creatine + Magnesium for daily balance, or Creatine & Electrolytes for training and hydration, and make consistency your advantage.
