Are you taking creatine every day?

I started taking creatine about 18 months ago. I started with 5mg, but today I am taking double 10mg in my morning smoothie. 

And this is why (following words are taken directly from Dr Stacy Sims' newsletter):

“Creatine for Perimenopause & Menopause

As estrogen levels decline in perimenopause and menopause, many women may experience:

• Reduced neuromuscular efficiency

• Slower recovery

• Increased muscle protein breakdown

• Greater risk of sarcopenia and bone loss

This is where creatine shifts from being a performance supplement to a foundational support nutrient. Research shows that postmenopausal women who supplement with creatine during resistance training gain more lean mass and strength than those who train without it. Larger trials also suggest creatine helps preserve muscle quality and training capacity as we age.

Creatine supports:

• Muscle protein synthesis

• Training intensity despite reduced recovery capacity

• Neuromuscular signaling

• Structural components of bone (when paired with resistance training)

Abbie Smith-Ryan and her team are working on research that examines creatine's impact on the psycho-cognitive function of perimenopausal women, so I look forward to seeing the results of this work".

For more FAQs about creatine, head over to this page.

Here's to an adventurous 2026!

Linda x