Fatigue is one of the symptoms many women associate with the menopause transition.
But fatigue isn't simply about feeling sleepy. It can affect motivation, exercise, concentration and the ability to get through everyday tasks.
This has led researchers to investigate whether creatine – a compound involved in cellular energy production – could have a role.
The science is interesting, but there's an important distinction between creatine supporting energy metabolism and proving that it treats menopause-related fatigue.
What is creatine's role in energy?
Creatine is stored in the body as creatine and phosphocreatine.
During short bursts of physical activity, phosphocreatine helps rapidly regenerate ATP. ATP is the immediate energy currency used by muscle cells.
Supplementing with creatine can increase muscle creatine stores.
That is one reason it has become one of the most extensively researched sports supplements.
But researchers are increasingly interested in its potential relevance beyond sport.
Why might menopause be an interesting time?
During and after menopause, changes in hormones, sleep, body composition and physical activity can all contribute to feeling less energetic.
At the same time, maintaining muscle becomes increasingly important.
The 2025 review of creatine in women's health suggests that menopause may be a particularly relevant period for creatine research because of changes in lean mass, strength and physical function. However, it also emphasises that direct evidence in perimenopause is limited.
Could creatine improve physical performance?
This is where the evidence is stronger.
In older women, short-term creatine supplementation has been associated with improvements in power-oriented functional tasks.
For example, a study of healthy women aged 60–80 found that seven days of creatine loading improved sit-to-stand performance by around 12%, although it did not improve aerobic endurance measures.
Cañete et al. study
A two-year trial in postmenopausal women also found improved 80-m walking performance with creatine alongside resistance training and walking.
These findings don't prove that creatine cures fatigue.
They do suggest that creatine may help support some aspects of physical performance.
Don't confuse fatigue with a lack of creatine
Menopause fatigue can have many causes.
Poor sleep, hot flushes, stress, iron deficiency, thyroid disorders, depression, inadequate nutrition and other health conditions can all contribute to tiredness.
If fatigue is new, severe, persistent or interfering with daily life, it is worth speaking to a healthcare professional rather than assuming it is simply menopause.
Could creatine help you exercise?
This may be one of the most useful ways to think about it.
If creatine supports high-intensity muscular performance, it may make resistance training easier to perform consistently.
And resistance training itself has important benefits for strength, muscle and physical function.
So the potential chain is:
Creatine → support for muscular energy → better training capacity → adaptations from exercise.
The final step – the adaptation from training – remains essential.
The bottom line
There is not enough evidence to say that creatine is a treatment for menopause fatigue.
But there is a reasonable scientific basis for investigating it as a nutritional tool that supports muscular energy and physical performance.
For women in midlife, the goal shouldn't simply be "more energy". It should be maintaining the physical capacity to move, train, recover and participate fully in everyday life.
Creatine may have a role in that bigger picture.
Related Health & Her resources
Health & Her Creatine+
Health & Her Menopause range
References
- Baker PA et al. (2025). Creatine monohydrate, microvascular blood flow and lipid mobilisation
- Cañete et al. (2006). Creatine and functional capacity in elderly women
- Chilibeck PD et al. (2023). Two-year creatine trial in postmenopausal women
- Smith-Ryan AE et al. (2025). Creatine in women's health
