A yoga teacher and personal trainer shares her experience with daily creatine supplementation, a practice she began after a recommendation from a friend and later confirmed by her gynecologist.
Kristin McGee, a registered yoga teacher and personal trainer, has been taking creatine every day for the past year and a half. She initially thought of creatine as a supplement for weightlifters and bodybuilders, not for herself. Her view changed when she mentioned it to her gynecologist, who told her she also takes it and believes every woman in menopause should consider it.
The link between creatine and estrogen
McGee did not initially know that estrogen affects how efficiently the body produces creatine naturally. As estrogen levels drop during perimenopause and menopause, creatine metabolism appears to become less efficient. Researchers suggest these hormonal shifts may lead to lower creatine availability in muscle and brain tissue, which is why creatine supplementation is gaining attention for midlife women.
Creatine helps cells produce energy. For women in midlife, research indicates that the supplement can help preserve muscle mass, aid recovery from exercise, support bone health, and improve focus, memory, and mood. McGee reports that her mother also noticed benefits, including possible hair growth.
Brain health benefits
Creatine also plays a role in brain health. It helps the brain produce energy in the same way it does for muscles. For women going through perimenopause, when cognitive symptoms can be alarming, this support may be valuable. Studies show creatine can improve memory and processing speed, especially under stress and during periods of poor sleep.
After taking creatine for 18 months, McGee says her brain fog has improved. She reports a steadier mood and faster recovery from strength training. She describes a sense of steady energy throughout the day that feels like a foundation that was not there before.
How she takes it
McGee takes 3 grams of creatine monohydrate daily, mixed into water, usually in the mid-morning or afternoon. She started with 5 grams but found that 3 grams worked better for her body size. Research shows this dose is still effective for saturating and maintaining creatine stores.
She did not gain weight from the supplement. She experienced some water retention at the very beginning, which is common when creatine draws water into muscle tissue, but it went away quickly. After one month, she noticed more muscle definition.
McGee uses a specific brand of creatine that also contains electrolytes like sodium, potassium, and magnesium. She notes that the supplement is third-party tested and that she trusts the company behind it. She says the supplement can be mixed into smoothies or coffee, and the idea that coffee reduces creatine effects is not true.
She advises that there is no one-size-fits-all approach to supplements. She recommends knowing your own levels through annual blood work and talking to a doctor before adding anything new. For pregnant or breastfeeding women, or those taking medications, consulting a doctor is essential before starting any supplement routine.
