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Should I take creatine during the menopause? Here’s how effective supplementation really is

The team of doctors and fact-checking experts from the National Medical Association addresses the main health-related concerns

16 October 2026

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4' min read

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Versione italiana

Key points

What is creatine and why is there so much talk about it in relation to the menopause?
Does creatine really help to combat the loss of muscle mass and strength?
Is it true that it also has positive effects on brain health?
So there is no conclusive evidence regarding the effectiveness of creatine?[Insert key point]
I’m already taking a creatine supplement. Should I expect any side effects?

4' min read

Translated by AI

Versione italiana

Fatigue, lack of energy, difficulty concentrating: these are some of the symptoms that can occur during the menopause. The market, including online retailers, is offering an ever-increasing number of ‘remedies’, such as dietary supplements, which are easy to buy without a prescription. The risk is that these solutions may cause more confusion than relief. What is truly effective and safe for your health? We’ll be discussing this to mark World Menopause Day, which falls on 18 October, starting with creatine: long associated with athletes and gyms, it is now increasingly advertised as a way to tackle the discomforts of the menopause.

What is creatine and why is there so much talk about it in relation to the menopause?

Creatine is a substance involved in the production of energy for the muscles. In its natural form, it is produced by the body specifically to cope with muscular exertion, particularly intense, short-duration exertion; a small amount is obtained from food, such as meat, fish and milk. It is also sold as a supplement (in powder and tablet form, or as an ingredient in energy drinks and bars).

As a dietary supplement, creatine was, until recently, mainly popular amongst athletes, with greater interest from men. Interest in its potential effects on muscle strength has recently extended to women as well, including those going through the menopause. During this period, as in the pre-menopausal phase, many women experience increased fatigue; there is also a rise in diagnoses of sarcopenia – a reduction in muscle strength – and osteoporosis, a condition that compromises bone health. The market for creatine supplements has therefore expanded, with specific formulations for women approaching the end of their childbearing years.

‘Natural’ creatine stores are, in fact, lower in women than in men and decrease further with the onset of the menopause. Indiscriminate supplementation, however, is not always beneficial and, in some cases, may pose health risks to various organs.

Does creatine really help to counteract the loss of muscle mass and strength?

According to articles that regularly appear in the mainstream press, creatine-based supplements are said to be an easily accessible solution to the loss of lean body mass and to osteoporosis.

A review of the extensive scientific literature on the subject suggests that any benefits of creatine supplementation are most evident when combined with regular physical activity. It is therefore difficult to determine exactly how effective these supplements are. Increased muscle mass and greater physical endurance may, in fact, simply be the result of consistent training.

However, similar studies do not show a clear positive effect on bone mineral density, which protects against osteoporosis and its consequences, such as an increased risk of fractures, reduced mobility and changes in posture.

We’ve discussed bones, fractures and the importance of preventing falls in the factsheet “Do we all have a bit of osteoporosis?”

In short, studies extolling the benefits of creatine for the musculoskeletal system should be viewed with caution: they are often small-scale studies with methodological limitations, starting with the very small number of participants analysed

However, the search for solutions to the risk of sarcopenia is a topic of great concern. Women going through the menopause have the opportunity to prevent this condition; we discussed this in the factsheet “Is muscle loss a problem for all older people?”

Is it true that it also has positive effects on brain health?

There is also a growing body of research into the possible effects of creatine on cognitive function, and these findings are increasingly being reported in the mainstream media. Such reports are often accompanied by warnings that women are at greater risk than men of developing depressive symptoms or other mood disorders in later life. Pre-menopause and the menopause are undoubtedly periods of change, but not all women find themselves having to cope with worrying conditions, as we have seen in the factsheet “Should the menopause be treated?”.

When it comes to mental health and cognitive function, taking supplements is not necessarily required (or the solution). In the case of creatine, the evidence of any benefit is still limited.

A randomised controlled trial followed women for eight weeks whilst they were taking low-dose creatine hydrochloride, one of the most widely used forms of the substance. According to the study’s findings, the supplement was more effective than the placebo at improving concentration and reducing mood swings, fatigue and symptoms of anxiety. The short duration of the study and the small number of participants do not allow us to attribute neuroprotective effects to creatine.

So is there no conclusive evidence regarding the effectiveness of creatine?

It appears that the effects of supplementation on the conditions we have mentioned, whilst being mild and worthy of further investigation, are short-term. In other words, they may cease as soon as intake is stopped, without producing any lasting effect on the body.

When considering whether to take creatine, it is important to discuss with your doctor whether it is suitable for you and what dose to take. For these reasons, it is not possible to recommend this type of product to all women going through the menopause without taking into account any individual deficiencies and interactions with other supplements and medicines.

I’m already taking a creatine supplement. Should I expect any side effects?

We know that taking this supplement is not recommended during pregnancy, whilst breastfeeding, or in children. Furthermore, it is not recommended for those suffering from diabetes, kidney disease or liver disease. Although concerns about the effects of creatine intake on organs such as the kidneys and liver are very common, according to a widely cited review of studies, the risks are limited. These relate, in particular, to cases of overdose or intake without medical supervision. By taking the same precautions, one can also avoid the rare cases of dehydration, muscle cramps or weight gain resulting from increased water retention, which is sometimes associated with creatine intake.

As we have pointed out on several occasions, supplements are food products, not medicines. They can be very expensive and may prove ineffective because they do not contain an adequate dose of the active ingredient. It is therefore recommended that they be taken only on medical advice, once an actual deficiency has been confirmed and the need for supplementation has been established.

Read the full article on the dottoremaeveroche website, run by Fnomceo