Creatine in Perimenopausal Women: RCT (Ostojic et al. 2025)

Tier 1: Established: peer-reviewed research or government health authority
Publisher: Journal of the American Nutrition Association (Taylor & Francis) · Published: August 31, 2026 · Accessed: August 31, 2026

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Claims this source supports

• An 8-week randomized, double-blind, placebo-controlled trial in 36 perimenopausal and menopausal women (40-60) found creatine supplementation associated with faster reaction times and improved alertness, executive control, and information-processing speed.
• Brain imaging showed total creatine rose significantly in the brains of supplemented groups, most notably in frontal regions involved in mood, cognition, and memory.
• The medium-dose group reported significant reductions in general fatigue and concentration difficulties; the combination group reported reduced anxiety.
• The trial used low-dose alternative creatine forms (creatine hydrochloride 750-1500 mg/day, or an HCl + ethyl ester combo at 800 mg/day), not the 5g monohydrate dose common in sports research.
• No significant changes in hormone levels or inflammation markers; no weight gain; interventions safe and well tolerated (minor transient heartburn in a few participants).
• Sample size was small (n=36) and results are early; the study supports the mechanism and direction, not a settled prescription.