- Health advice
- Nov 11, 2026
Last updated: 10 November 2026
Quick answer
Creatine may help women in perimenopause build muscle and strength when it is paired with regular resistance training, and early research hints at benefits for memory. When it comes to creatine for women, the usual dose is 3 to 5 g of creatine monohydrate a day, but it is not proven to ease hot flushes or mood swings.
- Across 22 trials in older adults, creatine plus resistance training added about 1.4 kg more lean mass than training alone.
- A two-year trial in postmenopausal women found no change in bone density, although some measures of hip bone strength held up better.
- Take 3 to 5 g a day with a meal. A loading phase is optional, and splitting larger doses can be easier on your gut.
- Check with your GP first if you have kidney disease, take medicines that affect your kidneys, or are pregnant or breastfeeding.
Our top pick: Live More You Creatine Monohydrate Micronised, a plain, single-ingredient powder from Mr Vitamins' own practitioner-developed range.
How this guide was put together: Reviewed by Yurie Sato (BHSc Naturopathy) against current research, including Australian Government health guidance, Australian Institute of Sport fact sheets, TGA and FSANZ rules, NIH Office of Dietary Supplements information, systematic reviews and randomised controlled trials, and updated as new evidence emerges. See our editorial policy or meet our practitioners.
What happens to muscle, bone and brain in perimenopause?
Perimenopause is the time leading up to and just after your final period. It often starts in your 40s and lasts 4 to 6 years on average, although it can last anywhere from 2 to 10 years.
How long does perimenopause last?
Tap a button to highlight each part of the timeline.
During this time, your levels of oestrogen and progesterone (hormones made by your ovaries) go up and down. Common changes include irregular periods, hot flushes, poor sleep, joint and muscle pain, and brain fog.
Where creatine matters in your body
Tap the brain, the arm muscle or the hip bone to learn more.
Falling oestrogen also affects your bones, joints and muscles. Bone density starts to drop in the lead-up to menopause, and women lose up to 10% of their bone density in the first 5 years after it.
If you are not sure which stage you are in, our guide to perimenopause vs menopause and how to tell the difference can help. Your GP can also talk you through any symptoms that are bothering you.
How does creatine work?
Creatine is a natural compound that your body makes, about 1 g a day, and you get about another 1 g a day from food. It is found mostly in meat and fish, so vegetarians tend to have lower levels in their muscles and blood.
Most of your creatine is stored in your muscles, with a small amount in your brain. Muscles use it as a quick energy reserve for brief, intense efforts, like a heavy lift.
See it in action: your quick energy reserve
That reserve only lasts about 8 to 10 seconds of all-out effort. Taking creatine every day tops up your muscle stores, giving you a little more of this quick energy to draw on.
Creatine for women: what are the benefits in perimenopause?
Very little research has looked at creatine in perimenopausal women specifically, so most of what we know comes from older adults and postmenopausal women. Here is what the research shows for muscle, bone and brain.
Muscle and strength
A review of 22 trials with 721 older adults (average age 57 to 70) found that creatine plus resistance training increased lean mass by about 1.4 kg more than training alone. Upper body and lower body strength also improved more with creatine.
Creatine works best alongside resistance training, such as weights, push-ups or squats. On its own, it is not a shortcut to muscle.
Bone health
One large trial followed 237 postmenopausal women for two years while they did resistance training and walking. Creatine did not change bone density, but it helped maintain some measures of hip bone strength and the women walked slightly faster.
So creatine is not a replacement for proven bone care, such as exercise, calcium and vitamin D. It may add a small extra benefit for women who are already training.
Memory and thinking
A 2024 review of 16 trials with 492 adults found creatine monohydrate may improve memory, with moderate-certainty evidence. Results for attention and processing speed were weaker, and the authors called for larger trials.
One small 8-week trial of 36 perimenopausal and menopausal women found 1.5 g a day of creatine hydrochloride improved reaction time and raised brain creatine compared with a placebo. The creatine was supplied by the company that sells it and the lead researcher has industry ties, so the results need confirming in larger, independent studies.
In Australia, Western Sydney University is running the MENOCOG trial, a small feasibility study testing 10 g of creatine monohydrate a day for 12 weeks in postmenopausal women with memory concerns. It is ongoing research, so there are no results yet.
How much research is there?
Number of people in the main studies in this guide. Hover or tap a row for the findings.
Does creatine help with hot flushes or mood swings?
Most creatine research has looked at muscle, bone and thinking skills, and creatine is not proven to ease hot flushes, night sweats or mood swings. If these symptoms are affecting your life, talk to your GP, as some can also have other causes.
For symptom support, see our guide to hormone balancing supplements for perimenopause or browse our menopause relief range.
How much creatine should I take a day?
The usual dose is 3 to 5 g of creatine monohydrate a day. Taken this way, it fills your muscle stores over about 4 weeks.
A loading phase of about 20 g a day, split into four 5 g doses for about 5 days, fills your stores faster. It is optional, and skipping it can lower the chance of an upset stomach.
Filling your muscle stores: loading vs no loading
Press play to see roughly how long each approach takes. This is an illustration based on Australian Institute of Sport guidance.
Daily dose check
Body weight dose guide
General guidance only. Check with your practitioner, especially if you have a health condition.
Under Australian food standards, a formulated sports food can contain up to 3 g of added creatine per day's serve. Many gummies and pre-measured serves give 3 g, so check the label for grams per serve.
Take creatine at the same time each day, ideally with a meal, which may be easier on your stomach.
Powder, gummies or sachets: which creatine is best?
Most of the trials in this guide used creatine monohydrate, so it is the form we suggest. In our picks, unflavoured powder is also the cheapest way to take it.
Creapure is a German-made brand of creatine monohydrate, so it is the same compound as other monohydrate powders. Our article on Creapure vs creatine and whether it is worth it explains the difference in more detail.
Gummies, chewables and sachets are handy if you do not like mixing a drink. Check how many grams of creatine each serve gives, as some need several gummies to reach 3 g, and check for sweeteners such as maltitol, as some gummy labels warn that too many can have a laxative effect.
Compare the forms
Most of the trials in this guide used creatine monohydrate, at 3 to 5 g a day for everyday use. In our picks it is also the cheapest way to take creatine.
Creapure is a German-made brand of creatine monohydrate. It is the same compound, so it works the same way as other monohydrate powders.
Creatine hydrochloride was used in one small 8-week trial of perimenopausal and menopausal women. There is much less research on it than on monohydrate.
These are handy if you do not like mixing a drink. Check the grams of creatine per serve and any laxative warning on gummies sweetened with maltitol.
View as a table
| Form | Research | What to check |
|---|---|---|
| Monohydrate powder | Used in most of the trials in this guide | Grams per scoop |
| Creapure | A brand of creatine monohydrate | Price compared with other monohydrate |
| Creatine HCl | One small trial in this guide | Much less research than monohydrate |
| Gummies and sachets | Same creatine, different format | Grams per serve and sweeteners such as maltitol |
Creatine myths: bulking, water weight and gut upset
Scroll to flip each myth and reveal the facts.
Myth 1: creatine will make you bulky
Creatine supports modest muscle gains when combined with training. In the two-year trial of postmenopausal women, those who finished the study gained less than 1 kg more lean mass than the placebo group.
Myth 2: the weight gain is fat
Creatine can increase the amount of water your body holds, which can add 1 to 2 kg on the scales. This is not fat, and it goes away over 4 to 6 weeks if you stop taking creatine.
Myth 3: creatine always upsets your gut
Most people do not have gut problems, but large single doses can cause them. In one study, a single 10 g dose caused diarrhoea in 56% of athletes, compared with 29% when the same amount was split into two 5 g doses, which was similar to the placebo group.
The Australian Institute of Sport suggests taking creatine with meals and skipping the loading phase if your stomach is sensitive. Sticking to 3 to 5 g a day also helps.
Myth 4: creatine damages your kidneys
Research does not link creatine to kidney damage in healthy people. It can raise creatinine (a waste product) in blood tests, so tell your doctor you take it before any kidney blood test.
What else helps protect muscle and bone in perimenopause?
Creatine works best on top of good daily habits. Australian guidelines suggest muscle strengthening activities on 2 or more days a week, plus 30 minutes or more of moderate to vigorous activity on most days.
- Doing resistance training with weights, push-ups or squats
- Adding weight-bearing activity, such as stair walking, dancing or tennis
- Aiming for about 1,300 mg of calcium a day, which is roughly 3 to 4 serves of dairy, or other calcium-rich foods such as firm tofu or almonds
- Asking your GP whether you need a vitamin D test, as vitamin D helps your body absorb calcium
- Getting advice from an accredited trainer, exercise physiologist or physiotherapist before starting a new program
For a step-by-step plan, read our guide to weight training for menopause.
Your muscle and bone habits score
This week's strength sessions
Tap the days you plan to do muscle strengthening.
How do you choose a quality creatine supplement?
In Australia, creatine powders and gummies can be sold as sports foods under food standards, so they do not carry an AUST L or AUST R number. Creatine tablets and capsules are regulated by the TGA as therapeutic goods.
Look for a single-ingredient creatine monohydrate with the grams per serve clearly listed. If you compete in sport, the Australian Institute of Sport suggests checking for batch-tested products, which lowers but does not remove the risk of contamination.
Which creatine supplements do we recommend?
We chose these from our creatine range because they use creatine monohydrate, list the grams per serve clearly and fit the evidence in this guide. They are listed in order of how well they suit most women in perimenopause.
Find your match
Answer two quick questions to see which of our picks may suit you.
1. How would you like to take creatine?
2. What matters most to you?
Live More You
1. Live More You Creatine Monohydrate Micronised
Key details: 500 g100% micronised creatine monohydrate5 g a dayAbout 100 daysNo fillers, additives or preservatives
Live More You Creatine Monohydrate Micronised is our top pick for women who want a plain, single-ingredient powder from Mr Vitamins' own practitioner-developed range. It contains 100% micronised creatine monohydrate, with no fillers, additives or preservatives.
The label suggests 5 g a day, with an optional loading phase of 5 g four times a day for the first 5 days. A 500 g tub was $49.95 on 10 November 2026, which works out at about 50 cents a day at 5 g.
It is a fine powder that mixes into water or your usual drink. It is made in Australia from imported ingredients.
Check with your GP first if you have kidney disease, take medicines that affect your kidneys, or are pregnant or breastfeeding. Taking it with a meal may help if your stomach is sensitive.
"Creatine has made such a difference in my fitness journey - Live More You creatine has been awesome! Plus it dissolves well, unlike some."
PranaOn
2. PranaOn Creatine Monohydrate
Key details: 300 g3 g Creapure creatine monohydrate per serve1 serve a dayAbout 100 servesVegan friendly, soy and gluten free
PranaOn Creatine Monohydrate suits women who want Creapure, a German-made brand of creatine monohydrate, in a vegan-friendly powder. Each 3 g serve is 100% Creapure creatine monohydrate.
The label suggests 1 serve (3 g) mixed into about 200 mL of cold water. A 300 g pouch was $39.95 on 10 November 2026, which works out at about 40 cents a day.
It is unflavoured and odourless, so it can go into water or a protein shake. It is also soy free and gluten free.
Check with your GP first if you have kidney disease, take medicines that affect your kidneys, or are pregnant or breastfeeding. Taking it with a meal may help if your stomach is sensitive.
"I like this brand. Will buy again"
EHPlabs
3. EHPlabs Crea-8 Creatine
Key details: 500 g3 g creatine monohydrate per serve1 serve a dayAbout 166 servesNo fillers, sugars or stimulants
EHPlabs Crea-8 Creatine suits women who want an unflavoured creatine monohydrate powder at a low cost per day. Each 3 g serve is pure creatine monohydrate, with no fillers, sugars or stimulants.
The label suggests one 3 g serve a day mixed with about 240 mL of water or a protein shake. A 500 g tub was $54.95 on 10 November 2026, which works out at about 33 cents a day.
It is designed to be used alongside resistance training. The label suggests taking it at a consistent time each day.
Check with your GP first if you have kidney disease, take medicines that affect your kidneys, or are pregnant or breastfeeding. Taking it with a meal may help if your stomach is sensitive.
"Great Product. High Quality. Dissolves easily. Great Value."
"Great product"
EHPlabs
4. EHPlabs OxyShred Creatine Gummies
Key details: 90 gummies (30 serves)3 g creatine monohydrate per 3 gummies3 gummies a day30 days0 g sugar per serve
EHPlabs OxyShred Creatine Gummies suit women who will not use a powder. A serve of 3 gummies gives 3 g of creatine monohydrate, with 0 g of sugar.
The label suggests 3 gummies a day, any time, with or without food. A 90-gummy tub (30 serves) was $57.90 on 10 November 2026, which works out at about $1.93 a day.
It is a formulated supplementary sports food, sweetened with maltitol, erythritol and stevia. EHPlabs states it contains no animal-derived ingredients.
The label says it is not suitable for children under 15 or for pregnant or breastfeeding women, and that too many may have a laxative effect. Stick to the 3-gummy serve and check with your GP first if you have kidney disease.
Our picks compared
| Product | Format | Key ingredients | Daily dose | Approx. cost per day | Customer rating | Best for |
|---|---|---|---|---|---|---|
| Live More You Creatine Monohydrate Micronised | Powder | Micronised creatine monohydrate | 5 g | About 50 cents | 5.0 (1 review) | A plain, single-ingredient powder |
| PranaOn Creatine Monohydrate | Powder | Creapure creatine monohydrate | 3 g | About 40 cents | 5.0 (1 review) | Creapure in a vegan-friendly powder |
| EHPlabs Crea-8 Creatine | Powder | Creatine monohydrate | 3 g | About 33 cents | 5.0 (3 reviews) | The lowest cost per day of our picks |
| EHPlabs OxyShred Creatine Gummies | Gummy | Creatine monohydrate, sweeteners | 3 gummies (3 g) | About $1.93 | No reviews yet | Women who prefer not to use powder |
Prices were checked on 10 November 2026 and may change. Ratings include every review on each product page at mrvitamins.com.au on that date, and individual experiences vary.
Compare our picks at a glance
Practitioner insight from Yurie Sato, Qualified Naturopath
"In store, many women in their 40s tell us they want to stay strong but worry creatine is only for bodybuilders. We explain that the research is mostly on muscle, bone and memory rather than hot flushes, and that it works best alongside regular strength training." [PRACTITIONER TO CONFIRM]
Who should check with a GP before taking creatine?
Creatine is generally well tolerated, but it is not right for everyone. Speak to your GP or one of our practitioners first if any of these apply to you.
Quick safety check
- Tick anything that applies to you to see points to discuss with your GP or practitioner.
This is general information, not a diagnosis.
- You have kidney disease or a history of kidney problems: creatine is not advised unless your doctor agrees and keeps an eye on your kidney health
- You take medicines that can affect your kidneys, such as anti-inflammatory pain relievers (NSAIDs): doctors are concerned creatine may add to their risk
- You are pregnant or breastfeeding: there is very little human safety research, and sports foods are labelled as not suitable for pregnant women
- You have a kidney blood test coming up: creatine can raise creatinine, so tell your doctor you take it
Talk to your GP if perimenopause symptoms are affecting your daily life or worrying you. Some symptoms can have other causes, and supplements should never replace medical care.
Not sure where to start? Our qualified practitioners can talk through your training, medicines and health history with you, then help you choose safely.
Visit any of our eight Mr Vitamins stores, or read our guide to the best menopause support supplements.
Frequently asked questions
Is creatine safe for women?
Creatine monohydrate is considered safe for most healthy adults at recommended doses, and research includes both women and men. Check with your GP first if you have kidney disease, take medicines that affect your kidneys, or are pregnant or breastfeeding.
Can creatine cause diarrhoea?
Creatine can upset some people's stomachs, mostly at larger single doses. In one study, a single 10 g dose caused more diarrhoea than two 5 g doses, so take 3 to 5 g with a meal or split larger amounts.
How much creatine should I take a day?
Most people take 3 to 5 g of creatine monohydrate a day, which fills muscle stores over about 4 weeks. A loading phase of about 20 g a day for 5 days fills them faster, but it is optional.
Will creatine make me bulky or gain weight?
Creatine supports modest muscle gains when it is combined with training, about 1.4 kg of lean mass on average across 22 trials in older adults. Extra body water can add 1 to 2 kg on the scales, and this goes over 4 to 6 weeks after you stop.
Does creatine help with hot flushes or mood swings?
Creatine research has focused on muscle, bone and thinking skills rather than hot flushes, and it is not proven to ease them or mood swings. Talk to your GP or one of our practitioners about options for those symptoms.
Are creatine gummies as good as powder?
Gummies can be a handy option if each serve gives at least 3 g of creatine, so check the label for grams per serve. In our picks they cost more per day than powder, and some contain sweeteners that can have a laxative effect if you have too many.
What is Creapure creatine?
Creapure is a German-made brand of creatine monohydrate, the same form used in most of the trials in this guide. Other creatine monohydrate powders contain the same compound, so the choice comes down to brand preference and price.
References
- Australian Government. Perimenopause and menopause factsheet. 2026. https://www.health.gov.au/sites/default/files/2026-05/fact-sheet-about-perimenopause-and-menopause.docx
- Jean Hailes for Women's Health. Menopause and musculoskeletal health (webinar). https://www.jeanhailes.org.au/webinar/menopause-and-musculoskeletal-health/
- Better Health Channel (Victorian Department of Health). Menopause and osteoporosis. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-osteoporosis
- Australian Government. Physical activity and exercise guidelines for adults (18 to 64 years). https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
- Australian Institute of Sport. Creatine: what is it? https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine/what-is-it
- Australian Institute of Sport. Creatine: are there any concerns or considerations? https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine/are-there-any-concerns-or-considerations
- Australian Institute of Sport. Sport supplement fact sheet: creatine (version 4). https://www.ais.gov.au/__data/assets/pdf_file/0007/1000501/Sport-supplement-fact-sheets-Creatine-v4.pdf
- National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance: fact sheet for health professionals. https://ods.od.nih.gov/factsheets/ExerciseandAthleticPerformance-HealthProfessional/
- Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine. 2017;8:213-226. https://doi.org/10.2147/OAJSM.S123529
- Chilibeck PD, Candow DG, Gordon JJ, Duff WRD, Mason R, Shaw K, Taylor-Gjevre R, Nair B, Zello GA. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Medicine and Science in Sports and Exercise. 2023;55(10):1750-1760. https://pubmed.ncbi.nlm.nih.gov/37144634/
- Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. 2024;11:1424972. https://doi.org/10.3389/fnut.2024.1424972
- Korovljev D, Ostojic J, Panic J, et al. The effects of 8-week creatine hydrochloride and creatine ethyl ester supplementation on cognition, clinical outcomes, and brain creatine levels in perimenopausal and menopausal women (CONCRET-MENOPA): a randomized controlled trial. Journal of the American Nutrition Association. 2026;45(3):199-210. https://doi.org/10.1080/27697061.2025.2551184
- NICM Health Research Institute, Western Sydney University. MENOCOG study: creatine supplementation for cognitive health in postmenopausal women (ANZCTR ACTRN12625001344482). https://www.westernsydney.edu.au/nicmhri/research/participate-in-research/menocog-trial
- Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent? Research in Sports Medicine. 2008;16(1):15-22. https://doi.org/10.1080/15438620701693280
- Longobardi I, Solis MY, Roschel H, Gualano B. A short review of the most common safety concerns regarding creatine ingestion. Frontiers in Nutrition. 2025;12:1682746. https://doi.org/10.3389/fnut.2025.1682746
- MSD Manual Consumer Version. Creatine. https://www.msdmanuals.com/home/special-subjects/dietary-supplements/creatine
- Food Standards Australia New Zealand. Australia New Zealand Food Standards Code, Standard 2.9.4 Formulated supplementary sports foods. https://www.legislation.gov.au/F2015L00421/2026-06-09/2026-06-09/text/original/epub/OEBPS/document_1/document_1.html
- Food Standards Australia New Zealand. Australia New Zealand Food Standards Code, Schedule 29 Special purpose foods (section S29-19). https://www.legislation.gov.au/F2015L00463/2023-11-30/2023-11-30/text/original/epub/OEBPS/document_1/document_1.html
- Therapeutic Goods Administration. Fact sheet: regulation of sport supplement products in Australia. 2023. https://www.tga.gov.au/sites/default/files/2023-11/fact-sheet-regulation-sport-supplement-products-australia.pdf
- Therapeutic Goods Administration. How are vitamins regulated in Australia? https://www.tga.gov.au/news/blog/how-are-vitamins-regulated-australia
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