A new study linked creatine plus strength training to better brain oxygenation and sleep consistency in perimenopausal women.
One widely cited review estimates women carry up to 80 percent less stored creatine than men.
The standard dose is 3 to 5 grams daily, and a review of 29 trials in women found no serious side effects.
Evidence that creatine protects bone remains mixed, and researchers say more studies in midlife women are needed.
New research suggests creatine, long dismissed as a bodybuilder’s powder, may help women struggling with perimenopausal brain fog and muscle loss. It’s a surprisingly simple option at a time when so many women are searching for answers.
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