A yoga teacher and personal trainer shares her experience with daily creatine supplementation, explaining how her gynecologist changed her view of the supplement as more than just a product for bodybuilders.
Kristin McGee, a registered yoga teacher and personal trainer, has taken creatine every day for the past year and a half. She initially thought of creatine as something only for gym enthusiasts focused on building muscle. When she told her gynecologist she had started taking it, the doctor responded that she also took creatine and believed every woman in menopause should consider it.
McGee learned that estrogen levels affect how efficiently the body produces creatine naturally. As estrogen declines during perimenopause and menopause, creatine metabolism becomes less efficient. Researchers suggest these hormonal changes may lower creatine availability in muscle and brain tissue, making supplementation a topic of interest for midlife women.
Creatine is one of the most studied supplements available. It helps cells produce energy. For women in midlife, research shows it can help preserve muscle mass, aid recovery from exercise, support bone health, and improve focus, memory, and mood. McGee’s mother reported that she believes it even helped with hair growth.
The supplement also supports brain health. Creatine helps the brain produce energy in the same way it does for muscles. Studies indicate it can improve memory and processing speed, especially during periods of stress and poor sleep.
After taking creatine for 18 months, McGee says her brain fog has improved. She reports steadier mood and faster recovery from strength training. She describes a steady energy throughout the day that feels like a foundation that was not there before.
McGee takes 3 grams of creatine monohydrate daily mixed into water, usually mid-morning or afternoon. She started with 5 grams but found 3 grams worked better for her body size. Research indicates this dose remains beneficial for maintaining creatine stores. She did not gain weight from the supplement. She noticed some water weight at the beginning, which went away quickly, and saw more muscle definition after one month.
She uses a creatine product that also provides electrolytes including sodium, potassium, and magnesium. She recommends that women experiment between 3 and 5 grams to find what works for them. The supplement can be mixed into smoothies or coffee. The idea that coffee reduces creatine effects is not true, according to her.
McGee emphasizes that supplements are not one-size-fits-all. She advises knowing your own levels through annual blood work and talking to a doctor before adding anything new. She notes that if you are pregnant, breastfeeding, or taking medications, you should consult with a health care provider before starting a supplement routine.
