Unlocking Vitality: The Surprising Benefits of Creatine for Midlife Women’s Energy and Cognitive Function

Creatine: The Midlife Energy & Mood Booster You Might Be Overlooking

As we move through midlife, our energy often dips, thinking can feel a bit slower, and some days it’s harder to bounce back, physically and mentally.

But there’s one supplement that more and more women are turning to, which might help: creatine.

Creatine is incredibly beneficial for women in their 40s and 50s, especially in terms of energy, mood, and brain health. It’s also a valuable tool if your goals include weight loss, belly fat loss, or building muscle through strength training at home.

Here's a quick look at why creatine is worth considering as one of your Midlife tools, and how it fits into a realistic, health-focused lifestyle.

What is Creatine and Why Does it Matter for Midlife Women?

Creatine is a natural compound found in red meat and fish, and our bodies also make it. It plays a vital role in making ATP, the energy your cells use to function.

It’s best known in the fitness world for improving performance and recovery; however, more recent research is showing its potential for boosting mental clarity, mood and energy, areas that many of us feel start to decline during the midlife years. Hormonal shifts, life stress, and the natural ageing process all contribute, and creatine could be one of the simplest ways to add a little firepower back into your day.

1. Energy Without the Crash

If you regularly feel drained or hit the mid-afternoon wall, creatine may help. A study in the Journal of Strength and Conditioning Research showed that people supplementing with creatine improved endurance and overall energy by 10–20%.

That’s a noticeable difference, not just for your home workouts, but for day-to-day life.

I've noticed a difference in my energy and my strength in my sessions now that I am taking creatine consistently.

2. Mental Clarity and Focus

If you’ve noticed yourself struggling to concentrate or feeling mentally flat (yes, me hello!!), you’re not imagining it. This is a genuine neurological effect of perimenopause. As Lisa Mosconi explains in The Menopause Brain:

“Menopause is a neuroendocrine transition, it’s a phase of life impacting your brain as much as your ovaries,” and “when your oestrogen declines, … your neurons start slowing down and age faster”

Research confirms that drops in oestrogen during perimenopause impair regional brain energy metabolism, causing the all-too-real brain fog that affects over 60% of women in transition.

However, creatine has been shown in studies to boost cognitive performance by approximately 15%, likely by enhancing ATP production in the brain, offering a gentle and supportive option worth considering alongside healthy habits.

3. A subtle mood lift

Life in midlife is full, so it's not unusual to experience anxiety or a low mood, especially as oestrogen drops.

Some research shows creatine may help reduce symptoms of low mood and anxiety. One study even showed a 30% drop in anxiety symptoms in women using creatine. While it's not a cure-all, I view it as one more supportive tool, particularly when used in conjunction with strength training, good nutrition, and mindfulness practices such as journaling, breathwork or meditation.

Well researched & especially helpful in midlife

Creatine is not only one of the most researched supplements out there, but it’s also proven to be safe for long-term use. Studies in postmenopausal women have shown it can help improve muscle strength and bone density, especially when combined with strength training, with no harmful side effects.

Whether you're active or just looking to feel more like yourself again, creatine is a low-risk, evidence-backed option worth considering.

1. Stick with creatine monohydrate, it’s the most researched and reliable form.

2. A standard daily dose is 3–5g. This is around a teaspoon

3. Drink more water, and creatine draws water into the muscles.

4. Take it daily, ideally around your workout or at a consistent time.

5. And as always, check with your GP if you have any medical conditions or are taking medications.

Final Thoughts: Thriving in Midlife

Midlife doesn’t have to mean slowing down, but it does require us to create a clear framework to age well, supporting ourselves mentally and physically. Creatine isn’t a magic fix, but in the context of strength training for women, balanced eating, and stress management, it can offer a noticeable boost.

It supports the things we care most about: energy, mental clarity, and feeling like ourselves again.

The brand I used is from Vivo Life. I will provide a link below. (No paid affiliate links, just my recommendation.) I put a teaspoon in either some water, a bit of juice, or a smoothie. My workout times vary each day, so to maintain consistency (and, quite frankly, so I don't forget), I try to take it in one of these three ways around mid-morning. It's tasteless. You won't notice any changes much before three, so consistency is key here.

Please let me know if you’ve tried it or if you've any questions; I’m always happy to help.

Order creatine here