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Gut Health
Creatine and Menopause: How Much Should You Take?
If you've started noticing creatine pop up in conversations about menopause and healthy ageing, you're not imagining it - it's one of the more talked-about supplements for this life stage right now.
But with serving sizes ranging anywhere from 5g to 20g, it's worth understanding what those numbers actually mean, and why some research is leaning towards higher amounts specifically for women in perimenopause and menopause.
Why Are Higher Doses Getting More Attention for Menopause?
Hormonal changes during perimenopause and menopause are linked to shifts in how the body maintains muscle and bone, which is part of why researchers have been paying closer attention to creatine in this life stage specifically. Some of this research has looked at amounts at the higher end of the range (rather than a basic 5g maintenance dose), on the theory that the body may need more support to get the same effect once oestrogen levels decline.
It's worth being clear that this is still an emerging, active area of research rather than settled science - study sizes are often small, and results aren't yet consistent enough to call this a proven, one-size-fits-all recommendation. What we can say is that creatine's broader role in supporting muscle maintenance, energy metabolism, and healthy ageing makes it a reasonable area of interest for women navigating this stage of life, alongside things like resistance training and adequate protein intake.
As always, anyone considering a higher-dose approach should chat with their doctor first, particularly if there are other health considerations at play.
So... 5g, 10g, or 15g?
Creatine research tends to land on a few different serving "zones," and each one is used for a different reason - not because bigger is automatically better.
What's Actually Going On
- 5g — Everyday Maintenance
The most-studied amount for daily use. Keeps your creatine stores topped up long term. Simple, low-fuss, take-and-forget. - 10g — The Middle Ground
A step up for frequent training, building stores a bit faster than 5g, without a full loading phase. - 15–20g — Loading Phase (Optional)
Used for 5–7 days at the start to saturate stores quickly (not required), 5g/day gets you there too, just over 3–4 weeks instead. Can cause mild digestive discomfort, which is why many skip it. - The science in one line: it's all about speed - how fast your stores fill up - not one dose being "better."
Why We Recommend Creatine for Menopause
Menopause brings a natural decline in oestrogen, and that shift is linked to changes in how the body maintains muscle mass, bone density, and energy levels - all things that can affect strength, mobility, and day-to-day vitality over time.
Because creatine plays a role in energy production at the cellular level and supports the body's ability to maintain muscle, it's become a natural point of interest for women navigating this stage of life, especially alongside strength training and adequate protein intake.
That's why creatine sits at the centre of our range.
Pure Creatine gives you a straightforward, accurately measured base you can adjust between the 5g, 10g, or higher tiers depending on what you and your healthcare provider decide on.
Creatine+ builds on that same base with taurine included for those who want a more complete formula supporting cardiovascular and metabolic function.
There's no single right dose when it comes to creatine and menopause. For most women, it comes down to a combination of training load, how your body responds, and what's realistic to stick with long-term.
Starting at 5g and adjusting from there (with your doctor in the loop, especially if you're managing other health conditions) makes all the difference in finding what actually works for you.
Always read the label and follow the directions for use.
Creatine+
One scoop daily - formulated for brain, heart and muscle support
- Brain Health + Function
- Memory + Recall
- Lean Muscle Function + Strength
- Heart Health + Function
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