For years, creatine has been associated with bodybuilders, protein shakes, and the kind of gym-floor masculinity that doesn't often intersect with women's wellness.

Shelved alongside bulking powders and shaker bottles, it was long dismissed by many outside the strength-training community as irrelevant to everyday health, especially for women, and particularly those in midlife.

But a quiet revolution is taking place. Backed by a growing body of research, creatine is stepping into the light not only as a sports supplement but as a compelling tool for cognitive function, mood regulation, energy metabolism and sleep quality - especially for women dealing with the biological turbulence of perimenopause and menopause.

As a nutritionist and someone firmly embedded in the lived experience of midlife, I decided to put the science to the test. 

The result? A modest scoop of white powder has delivered clearer thinking, more balanced moods, deeper sleep and, for the first time in a long while, a sustainable sense of mental stamina.

Why creatine isn't just for gym bros

Creatine is a naturally occurring compound found in our muscles and brains. It helps regenerate ATP, our body's main energy molecule, especially during times of stress or exertion. 

Traditionally, it's been used by athletes to support performance, but emerging research now shows that its real superpower may lie in the brain, particularly when it's under pressure.

'For any woman dealing with midlife fog, fatigue, or mood swings, I'd strongly encourage giving creatine a go,' says Sydney-based nutritionist and author Faye James

And let's be honest: midlife hormones are nothing if not pressure.

Studies from Oxford researchers show creatine may significantly ease depression symptoms, boost mental clarity and reduce fatigue, especially when combined with therapy. 

Others are looking at its benefits for people with chronic exhaustion and Long Covid. That's a big deal, especially for women in their 40s and 50s who often report those exact symptoms.

My creatine routine

I began with a simple regimen: 5g of creatine monohydrate per day, mixed into water or my morning smoothie. It is tasteless, odourless and requires no elaborate routine to incorporate.

Within a week, I noticed subtle but distinct shifts. The mental fog that often crept in mid-morning, forcing me to reread emails or abandon tasks, had noticeably lifted. My capacity to focus returned. Tasks that previously felt draining now seemed manageable.

But the more striking change was in my mood. Honestly, it was transformative for me.

Emotional fluctuations, often amplified by hormonal shifts, were less volatile. There was a growing sense of calm, a baseline steadiness that had been missing.

'Creatine helped me in subtle but distinct ways, but what surprised me the most was my mood. I no longer had volatile mood swings amplified by hormonal shifts,' says Faye

Then came the improvement in sleep. Falling asleep became easier, and more importantly, I stayed asleep. My mornings were no longer marked by heaviness and brain fuzz. For the first time in months, I felt cognitively clear before coffee.

The science

Let's talk physiology. As women enter perimenopause and beyond, our estrogen and progesterone levels fluctuate. These shifts can disrupt everything from sleep to serotonin (our feel-good neurotransmitter). We're also more vulnerable to blood sugar imbalances, cortisol spikes, and brain energy deficits.

That's where creatine shines.

It supports brain energy metabolism. It helps buffer stress at a cellular level. It also supports the phosphocreatine system, which plays a role in mental performance, memory, and muscle strength, all of which tend to decline with age.

And it's not just about the brain. Creatine can help preserve lean muscle mass and bone density, especially when paired with resistance training, both crucial for women 40+ to maintain metabolic health.

Is it safe?

Yes, for most people, creatine monohydrate is one of the most studied, safest supplements out there. There's no known harm in long-term use for healthy individuals. As always, if you have kidney issues or other pre-existing conditions, speak with your GP before starting.

Also, be sure to hydrate well when taking it, as creatine helps draw water into your cells, a benefit for skin hydration and plumpness, might I add.

Creatine has become a permanent part of my supplement routine, not because I'm trying to lift heavy (though I can carry groceries with slightly more flair), but because it makes me feel clear-headed, emotionally balanced, and functioning.

For any woman dealing with midlife fog, fatigue or mood swings, I'd strongly encourage giving creatine a go. It's inexpensive, well-researched and surprisingly transformative.

And if a $30 tub of tasteless powder can offer that kind of return on investment, I'd say it deserves a place on the shelf alongside the adaptogens, omega-3s and magnesium.

Faye James is a Sydney-based nutritionist and author of The Perimenopause Plan and The Menopause Diet. She specialises in nutrition for women over 40 and life-changing menopause retreats.