Creatine for Women in Menopause: Supporting Hormonal Health, Metabolism, and Weight Loss
When we think of creatine, most people picture athletes or bodybuilders - but research shows creatine is just as important for women in midlife. During perimenopause and menopause, hormonal changes can slow metabolism, increase fatigue, and make it harder to lose weight.
Why creatine matters during menopause
As estrogen declines, women naturally lose muscle mass and strength. This slows metabolism and makes it easier to gain weight. Creatine provides energy at the cellular level, helping preserve muscle, boost energy, and make workouts more effective.
Key benefits for women in midlife
Muscle + metabolism support: Creatine helps protect lean muscle, which keeps metabolism active and supports weight management.
More effective exercise: With better energy production, workouts become more efficient for fat loss and strength building.
Brain + mood health: Early research shows creatine may support cognition and mood, areas often impacted by hormone changes.
Bone protection: Stronger muscles help maintain bone density, lowering osteoporosis risk.
The bigger picture
While creatine is powerful on its own, results are best when itβs part of a personalized plan. Every womanβs hormonal journey is different, which is why working with a Naturopathic Doctor is key.
Using advanced hormone and metabolic testing (like the DUTCH test and comprehensive bloodwork), your ND can create a tailored plan that includes the right nutrition, supplementation, and lifestyle support to balance hormones, protect metabolism, and support long-term weight loss.
Next steps
π If youβre navigating perimenopause or menopause and want to feel stronger, leaner, and more energized, let's chat! Together, you can build a personalized plan which may include creatine, nutrition, and targeted supplementation to support your hormones, metabolism, and overall health.
Let's create a plan that actually works with your body - not against it.
If you feel that you are experiencing symptoms of hormonal imbalance or struggling with weight loss, Iβd love to chat!
If you are interested in optimizing your hormonal health, energy or looking for support with your health, I am a Naturopathic Doctor virtually, and in person in Toronto and would love to help you reach your health goals.
In health,
Dr C
