A Well Researched Supplement That May Also Help with Menopause Symptoms

I thought it was just for gym bros. My gynecologist changed my mind.

I have a drawer full of supplements. More than I would like to admit honestly (so many get sent to me to try and I usually just leave them in the drawer). My dad was recently at my house and said you need to throw all of that stuff away. He makes me laugh. I get it too, because there is truly a fine line between supplementing thoughtfully and falling for every ad that promises to change your life. I even had a bad reaction to one I tried recently (they asked me to promote it and I had heard some interesting things about it) and will share that in an upcoming post. No single supplement can outdo a bad diet, poor sleep, or lack of movement. But some truly can be surprisingly beneficial. Today I want to talk about the one that I genuinely use, because after a year and a half I am still taking it every single day and I can feel the difference.

A friend of mine, Colleen Wachob, reached out and asked if I wanted to try their creatine. I have known Colleen and Jason for at least fifteen years, back to when I was teaching at Equinox and shooting for Cody App. Jason was so far ahead of the game when it came to longevity and wellness, and I fell in love with both of them immediately. He started mindbodygreen in 2009 and watching what they have built over the years, and how carefully they vet everything they put their name on, is really something. So when Colleen reached out I said yes, why not. I had been hearing things about creatine but was not really sure what to make of it. The only way to learn is to try something yourself.

Here is what I originally thought about creatine: gym bros. Big muscles. Not for me. So when I mentioned to my gynecologist that I had started taking it, I was completely unprepared for her response. She looked at me and said so am I, and I think every woman in menopause should be on it. That was the moment I really started paying attention.

Here is something I did not know until I started digging in: estrogen plays a role in how efficiently your body produces creatine naturally. As estrogen drops in perimenopause and menopause, so does your natural creatine production. So supplementing is not just a gym thing. It is filling a gap that menopause creates, and the effects go well beyond your muscles.

Creatine is one of the most studied supplements out there, which is part of why I feel good about taking it. At its core it helps your cells produce energy, and when your cells have more energy to work with, a lot of things improve. For women in midlife the research supports preserved muscle mass, faster recovery from exercise, improved bone density, better focus and sharper memory, steadier mood, less brain fog, more consistent energy throughout the day, and even potential support for hair growth. My mom called me to report that last one after she started taking it and I thought it was too good not to share.

The brain piece is the one I want to stay on for a moment because I think it gets overlooked. Creatine helps the brain produce energy the same way it does for muscles, and for women navigating perimenopause when the cognitive symptoms can feel really alarming, that matters. Studies show it can improve memory and processing speed especially under stress and poor sleep, which honestly describes most of us right now.

After a year and a half I can tell you my brain fog is genuinely better. My mood is steadier in a way that feels different from anything else I have tried. My recovery from strength training is faster and I notice it most on Tonal and in my workouts for my app, where I can push harder and bounce back sooner. And I have this overall sense of steady energy throughout the day that is hard to describe but very real. Not a buzz, more like a foundation that was not there before.

I take 3 grams a day mixed into water, usually mid morning or mid afternoon. I started with 5 grams and found that 3 worked better for my size. I get asked a lot if I gained weight when I started and the answer is no. There was a little water weight in the very beginning but it went away quickly, and after about a month I actually noticed more muscle definition.

I use the MBG electrolyte blend which has creatine plus electrolytes and comes in lemon lime and orange, which I love. My mom takes the raspberry flavor with taurine at 5 grams. I think somewhere between 3 and 5 grams is the sweet spot for most women but you can experiment to find what works for you.

One thing worth knowing: creatine gummies are everywhere right now but once creatine goes into a gummy it converts to creatinine, which is a completely different compound and not what you want. I had originally tried some and did like them, they taste like candy, but the powder form dissolved in water is what actually works best. Drink it right away after mixing. It is part of why I have stayed with MBG specifically. I know exactly what is in it, it is third party tested, and I trust the people behind it completely. You can also mix it into smoothies or even coffee if you use the plain variety. And yes, the myth that coffee blunts the creatine effects is not true.

I never believe in one size fits all when it comes to supplements or anything else. Knowing your own levels and doing annual blood work matters before adding anything new. Talk to your doctor. But if creatine comes up in that conversation I hope this gives you something real to work with.

I have tried a lot of supplements over the years and for the most part it is really hard to tell if any of them are making a difference. I do think creatine is a good one though. I am curious to hear your take on supplements and which ones you use. Let me know in the comments below.

My personal LINK gets you 25% off anything on mindbodygreen.com if you decide to check it out. Wait for the pop up to come up!