Perimenopause: supporting your body and muscle mass with creatine

Creatine is a molecule naturally present in the body, especially in the muscles. We produce it from amino acids, and also obtain it through diet, primarily from meat and fish.

Its role: to act as a rapid energy reserve. To function, our cells burn a fuel called ATP, which is depleted within seconds during a brief, intense effort (standing up, carrying a load, climbing stairs). Creatine helps replenish it immediately. It does not create energy: it allows faster access to it when muscles need it.

It is worth knowing that women have lower creatine stores than men — 70 to 80% less. (1) This is one of the reasons research is taking an interest in it, particularly when the body's needs change, as at perimenopause.

Perimenopause precedes menopause and is accompanied by an irregular decline in female hormones, particularly oestrogens. These hormones contribute to maintaining muscle and bone: when their levels drop, muscle becomes more vulnerable. (3)

There is also an age-related phenomenon called sarcopenia — the progressive loss of muscle mass and strength. Strength remains stable until around the age of fifty, then declines by 1.2 to 1.5% per year, and muscle mass by approximately 0.8% per year after the age of 50. (4)

This change also takes place at the cellular level: oestrogens support the mitochondria, which produce energy. When they fluctuate, this efficiency decreases, contributing to the fatigue and low-energy spells of this period. 

This is why it is important to eat enough protein — around 1 to 1.2 g per kilogram of body weight per day — and to engage in physical activity, particularly strength training. Creatine supports this combination.

Creatine is not a treatment for menopause and is no substitute for exercise, a balanced diet or medical supervision. It may, however, contribute to certain aspects, particularly when combined with training.

Muscle and strength. This is the best-documented benefit. Combined with strength training, it may support strength gains and help limit muscle loss. (5) A valuable asset for slowing sarcopenia.

Energy and recovery. Creatine does not increase energy: it helps cells make better use of the energy they already have, by rapidly replenishing their fuel. Day to day, this may provide more vitality, greater resistance to fatigue and easier recovery. (6)

Bone health. Research is exploring a supportive effect on bone, in synergy with physical activity, which is of interest after menopause. (7) The data remain mixed, and the effect only appears alongside resistance training.

Cognition and wellbeing. The brain, a major energy consumer, also uses creatine. Studies are exploring its role in concentration, working memory and mood, particularly in cases of fatigue, stress or lack of sleep. (8) This may translate into more stable mental clarity, without any stimulating effect. There are promising leads, though still under investigation, and more pronounced in situations of fatigue.

The best-studied and recommended form is creatine monohydrate.

The common protocol is 3 to 5 g per day. (9) Effects build up over a few weeks, as the muscles replenish their stores.

The "loading phase" at the start (higher doses to saturate quickly) is not essential: a regular intake gives the same result, just a little more slowly and with better digestive comfort. (9)

The timing of intake matters little — consistency is everything: a daily dose over time, ideally alongside physical activity. A glass of water is all you need to take it with.

Not all products are equal. A few things to look for:

The form: opt for creatine monohydrate, the most studied and best-established form in terms of safety. "Next-generation" forms, which are more expensive, have not demonstrated any superiority. (10)

The purity and traceability: a quality label, a clear composition free from unnecessary additives, transparent sourcing — such as Creavitalis®.

Thesuitability for women's needs: a dosage in line with recommendations, a simple everyday format, ideally a formulation designed for this stage of life.

Creatine monohydrate is one of the most studied supplements, with a good safety profile in healthy adults at standard doses. (11)

Two common misconceptions deserve to be put into perspective. Creatine does not damage the kidneys of a healthy person at recommended doses. (12) And it does not "cause bloating": the slight weight gain sometimes observed at the start corresponds to water stored in the muscle, not fat. (13)

Possible side effects remain limited, especially at high doses: mild digestive discomfort, temporary water retention. Starting gradually helps to avoid them.

Medical advice is still necessary in cases of kidney disease, ongoing treatment, or chronic conditions. Pregnancy and breastfeeding call for particular caution: seek advice from a healthcare professional. (14)