Researchers tested whether a supplement called creatine could help women going through menopause think faster and feel better. They gave 36 women different amounts of creatine or a placebo pill for 8 weeks. Women who took a medium dose of creatine showed faster reaction times compared to those taking placebo, meaning their brains responded more quickly to tasks. The supplement was safe and well-tolerated. While these results are promising, the study was small, so more research is needed to confirm whether creatine is truly helpful for menopausal symptoms and brain function.

The Quick Take

  • What they studied: Whether a supplement called creatine could improve thinking speed, memory, and overall well-being in women experiencing menopause or perimenopause (the transition into menopause).
  • Who participated: 36 healthy women with an average age of 50 years. Some were still having periods but experiencing menopause symptoms like hot flashes or sleep problems. Others had stopped having periods for at least 12 months. They were randomly divided into four groups receiving different treatments.
  • Key finding: Women taking a medium dose of creatine (1,500 mg per day) showed about 1.2% faster reaction times compared to the placebo group, which showed 6.6% slower reaction times. This suggests their brains responded more quickly to tasks. However, this difference was just barely statistically significant (p = 0.06), meaning it could partly be due to chance.
  • What it means for you: Creatine may help speed up how quickly your brain responds during menopause, but the evidence is still early and limited. This shouldn’t replace standard menopause treatments, and you should talk to your doctor before starting any new supplement, especially if you have kidney problems or take medications.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of scientific studies. Researchers randomly assigned 36 women to four different groups: one group took a low dose of creatine hydrochloride (750 mg daily), another took a medium dose (1,500 mg daily), a third took a combination of two types of creatine (800 mg daily), and the fourth group took a placebo (fake pill). Neither the women nor the researchers knew who was getting which treatment until the study ended—this is called “double-blind” and helps prevent bias. The study lasted 8 weeks, and researchers measured thinking speed, memory, mood, and other health markers before and after.

The randomized controlled trial design is important because it helps prove that any changes were actually caused by the supplement, not by other factors. By randomly assigning women to groups and using a placebo, researchers can be more confident that differences between groups are real. The double-blind approach prevents expectations from influencing results. This study specifically looked at creatine formulations designed to be absorbed better by the body, which is a practical improvement over older versions.

Strengths: This was a properly designed randomized controlled trial with a placebo group, which is the gold standard for testing supplements. The supplement was well-tolerated with no serious side effects. Weaknesses: The study was quite small (only 36 women), which limits how confident we can be in the results. The study only lasted 8 weeks, so we don’t know if benefits continue longer. Some results were borderline statistically significant, meaning they could partly be due to chance. The study didn’t measure brain creatine levels as thoroughly as the title suggests.

What the Results Show

The main finding was that women taking the medium dose of creatine hydrochloride (1,500 mg daily) had faster reaction times than those taking placebo. Their brains responded about 1.2% faster to tasks, while the placebo group actually got about 6.6% slower. However, this difference was only barely statistically significant (p = 0.06), which means there’s a small chance this result happened by luck rather than the supplement actually working.

The low-dose creatine group and the combination creatine group did not show significant improvements in reaction time compared to placebo. This suggests that the dose matters—too little or the wrong combination might not help.

All groups showed improvements in some mood and energy measures, but these improvements were similar across all groups including placebo, suggesting they might be due to placebo effect or natural changes over time rather than the supplement itself.

The study did not find significant improvements in memory or other cognitive tests, though the researchers note that brain creatine levels did increase in the supplemented groups.

Women in all groups, including placebo, reported feeling somewhat better and having more energy after 8 weeks. This is common in supplement studies and is called the placebo effect. No serious side effects were reported in any group, suggesting creatine supplements are safe for menopausal women. Some blood markers related to metabolism showed changes, but these were not dramatically different between groups.

Previous research has shown that creatine can help with brain function in other populations, particularly in older adults and people with certain brain conditions. This is the first study to specifically test creatine in menopausal women. The results are somewhat consistent with earlier research showing creatine may help with thinking speed, but the effect here was smaller than in some other studies. The safety profile matches what we know from other creatine research—it appears to be a safe supplement for most people.

The study was small with only 36 women, making it harder to detect real effects or to apply results to all menopausal women. The 8-week duration is relatively short; we don’t know if benefits last longer or if they increase over time. Some results were borderline statistically significant, meaning they could be due to chance. The study didn’t fully measure brain creatine levels as promised in the title. The women were “apparently healthy,” so results may not apply to women with health conditions. There was no information about whether women were taking hormone replacement therapy or other menopause treatments, which could affect results.

The Bottom Line

Based on this small study, creatine supplementation may help with reaction time during menopause, but the evidence is still preliminary (low confidence level). If you’re interested in trying it, a medium dose of 1,500 mg daily appears more promising than lower doses. However, this should not replace standard menopause treatments or medical advice. Talk to your doctor first, especially if you have kidney disease, take medications, or have other health conditions. This supplement is not a substitute for healthy lifestyle habits like exercise, good sleep, and stress management.

This research may be relevant to perimenopausal and menopausal women experiencing brain fog, slow thinking, or concentration problems. It’s particularly interesting for women looking for non-hormonal options to support brain function during menopause. However, women with kidney disease, those taking certain medications, or those who are pregnant should avoid creatine without medical approval. This research is too preliminary to recommend for men or younger women.

In this study, any improvements in reaction time appeared within 8 weeks. However, you shouldn’t expect dramatic changes—the improvement was small (about 1-2%). If you tried this supplement, you might notice subtle improvements in how quickly you respond to things or feel mentally sharp, but benefits would likely be modest. It may take several weeks to notice any effects.

Want to Apply This Research?

  • Track reaction time or mental sharpness using a simple daily rating (1-10 scale) of how quickly you feel you respond to tasks or conversations. You could also use free online reaction time tests weekly to get objective measurements.
  • If using an app to support this, set a daily reminder to take your creatine supplement at the same time each day. Log your dose and note any changes in mental clarity, energy, or how quickly you feel you’re thinking. Track menopause symptoms like hot flashes or sleep quality alongside your supplement use to see if there are connections.
  • Over 8-12 weeks, track weekly averages of your reaction time or mental sharpness scores. Also monitor general menopause symptoms and energy levels. Share this data with your healthcare provider to determine if the supplement is actually helping you personally, since individual responses vary. Stop tracking if you experience any concerning side effects and consult your doctor.

This research is preliminary and based on a small study of only 36 women. Creatine supplementation should not replace standard medical treatment for menopause symptoms or be used without consulting your healthcare provider. People with kidney disease, those taking medications, pregnant women, and nursing mothers should avoid creatine unless approved by their doctor. While this study found no serious side effects, individual responses vary. Always discuss new supplements with your healthcare provider before starting, especially if you have existing health conditions or take medications. This information is for educational purposes and should not be considered medical advice.