Nobody Told You About Creatine?
Let me set the scene for you. (ahem)
You walk into a room. You stop. You stand there waiting, blinking, searching the air as if the reason you came in is written somewhere on the ceiling. It’s not. You go back to the kitchen. It comes to you. You came in for your glasses, which are on your face.
Soooo this may or may not have happened to me a time or three, but I think most of us can identify with the mental scavenger hunt.
While it is comforting to now have a tribe of women that “get it,” let me remind you that these symptoms don’t have to go unheard and unanswered. This is when I cue in creatine. I discovered it approximately 10 years ago as a personal trainer and nutritionist, but it didn’t really enter my life until my mid-40s, thanks to a discussion with a practitioner-friend in Canada.
I wanna talk with you about brain fog and, per usual, give you some facts, science, and assurance.
Let’s start with WHY?
Peri’s main operation is about estrogen leaving the building (your body) slowly, dramatically, and without forwarding her address.
Here's what I want you to know: that fog is not permanent, and it is not random. Estrogen is a brain hormone. It supports the production of acetylcholine, your memory neurotransmitter, and helps keep your hippocampus, the brain's filing cabinet, firing on all cylinders. When it fluctuates, the filing cabinet goes rogue. That's not weakness. That's biology. And biology, unlike your feelings, can be addressed.
Here's what I want you to know: brain fog is not permanent, and it is not random. Estrogen is a brain hormone. It supports the production of acetylcholine, your memory neurotransmitter, and helps keep your hippocampus, the brain's filing cabinet, firing on all cylinders. When it fluctuates, the filing cabinet goes rogue. That's how biology works. And biology, unlike your feelings, can be addressed.
Side note: I always encourage women to contact their menopause-trained health team if they are unsure. Don’t guess; be safe.
Here’s a scientific fact: Your brain accounts for 20% of your body's energy demand. In midlife, it needs more support, not less.
Here’s some science: Creatine helps regenerate ATP, your cellular energy currency. Your brain is an energy-hungry organ, and during hormonal transitions, that demand goes up while supply gets inconsistent. Creatine steps in and keeps the lights on. A 2023 University of Toronto study found that women supplementing with creatine monohydrate showed meaningful improvements in memory tasks, and the effect was stronger in women than in men.
I have used creatine off and on when lifting weights, but in this season of life, I have made it a mainstay, and daily, if I can help it.
When searching the shelves in your health food store, look for Creapure® on the label. This is a pharmaceutical-grade creatine monohydrate, manufactured in Germany, with the highest purity standards in the industry. Third-party tested. No fillers, no proprietary blends. Just 3 to 5 grams a day, dissolved in water, taken consistently. Here is the one I currently use.
A Pausy life asks us to be more intentional about what we put in our bodies, not because we're broken; we’re just transitioning. *exhale
Transitions require change and patience, right? Creatine is one of the most affordable, research-backed resources available to us. It deserves a place in the rotation right alongside your omega-3s, your magnesium glycinate, and the coffee or green tea you drink every morning.
Womanhood is not a hack.
Sustainability is not a hack.
Find what works for you and let that be your personal regimen.
We’ll be talking about this more.
Live, Age, Be Well and Whole.
The information shared on this site is for educational and informational purposes only and does not constitute medical advice. I am not a licensed physician. I am a certified nutritionist. Always consult your healthcare provider before beginning any new supplement, nutrition protocol, or wellness practice, especially during hormonal transitions. You know your body. Partner with someone who knows medicine.
