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Creatine is one of the most researched supplements for women — and perimenopause is when it may matter most. As estrogen declines, women lose muscle, bone, and cognitive sharpness more quickly, and the body’s natural creatine system shifts as well. A daily dose of 3–5 grams of creatine monohydrate, paired with resistance training, may help support muscle and strength, bone density, energy, and mood and focus during the menopausal transition. It’s well tolerated, doesn’t require “loading,” and won’t cause significant weight gain. Here’s what the science actually shows — and how to use it.

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