If you have been anywhere near wellness social media this week, you may have seen Halle Berry crediting creatine for helping her manage menopausal brain fog.
The 59-year-old actress told her podcast audience she had overcome her reservations about the supplement, previously associating it only with bodybuilders, and that it genuinely helps her think more clearly.
Her comments sparked a wave of conversation. But the science behind it has been building quietly for years. So what is actually going on, and is creatine worth considering if you are a woman in perimenopause struggling with mental clarity?
What Is Brain Fog in Perimenopause?
Brain fog is one of the most commonly reported symptoms of perimenopause, and one of the least talked about.
Women describe it as difficulty concentrating, forgetting words mid-sentence, feeling mentally sluggish, or losing the sharp cognitive edge they once had.
It can be unsettling, particularly when it appears alongside disrupted sleep and mood changes. The good news is that there is a physiological reason for it, and that means there are real things you can do to support yourself.
The hormonal explanation is straightforward. Oestrogen plays a significant role in supporting brain energy metabolism, neurotransmitter function, and the regulation of mood and cognition.
As oestrogen fluctuates and declines during perimenopause, the brain has to adapt to a different energy environment. This is where creatine enters the picture.
Why Do Women Have Lower Creatine Levels?
Creatine is a compound found naturally in the body, primarily in muscle and brain tissue. It plays a critical role in producing ATP, the body's primary energy currency.
When the brain is under stress from sleep deprivation, intense mental work, or hormonal fluctuation, it draws heavily on phosphocreatine stores to keep neurons firing efficiently.
Here is the important part for women. Research published in the journal Nutrients found that women have approximately 70 to 80% lower endogenous creatine stores than men, partly because oestrogen influences creatine synthesis.
As oestrogen declines in perimenopause, creatine levels can fall further. The brain ends up with less energy buffer precisely when it needs it most.
What Did the 2025 Clinical Trial Actually Find?
The conversation around creatine and women's brain health moved significantly forward in 2025 with the publication of a randomised controlled trial in the Journal of the American Nutrition Association.
The study followed 36 perimenopausal and menopausal women aged 40 to 60 over eight weeks.
The results from the group taking creatine daily were striking:
- A 16% increase in frontal brain creatine levels, the region responsible for focus, decision-making and working memory
- A 12% improvement in reaction time, compared to just 1% in the placebo group
- Improved mood stability and fewer mood fluctuations
- Modest but meaningful improvements in serum lipid profiles
- No significant adverse effects reported
These findings represent the first human imaging evidence that creatine directly enhances brain energetic resilience during the menopausal transition.
How Does Creatine Support the Brain During This Time?
The mechanism is straightforward. The brain consumes an enormous amount of energy. During periods of hormonal flux, sleep disruption, or high cognitive demand, ATP depletion in the brain accelerates.
Supplementing with creatine helps replenish the phosphocreatine pool that the brain draws on to regenerate ATP quickly.
Research from the University of Colorado confirms that creatine supplementation appears to improve cognitive performance and reduce mental fatigue in women experiencing hormonal changes.
The decline in oestrogen directly affects how much creatine the body can produce and use effectively. Supplementing fills that gap.
Disrupted sleep is also near-universal in perimenopause. One study found that creatine helped sustain normal phosphocreatine and ATP levels in the brain even when participants were severely sleep-deprived, reversing hallmark signs of cognitive decline that come with poor sleep.
What Else Can Support Brain Fog in Perimenopause?
Creatine works best as part of a broader approach, not as a standalone fix. At Napiers, we take a layered view of perimenopause support that addresses the multiple drivers of brain fog.
Adaptogens for stress and cortisol. Herbs like ashwagandha and rhodiola help regulate the HPA axis, which can compound cognitive symptoms when cortisol runs high.
Magnesium glycinate. Essential for neurological function and sleep quality. Low magnesium is extremely common in perimenopausal women and directly impacts mental clarity. Our Napiers Magnesium Glycinate is a highly bioavailable form that supports both sleep and brain function.
Phytoestrogens. Compounds like soya isoflavones and sage have shown promise in supporting verbal and visual memory during the menopausal transition.
Ginkgo biloba. Traditionally used for circulation and cognitive function. One small study in postmenopausal women found improvements in visual memory, attention and cognitive flexibility after just one week of use.
Saffron. Emerging research supports its role in mood and cognitive resilience. Our Napiers Spanish Saffron is a useful addition to a perimenopause support protocol.
You can explore our full Napiers Support for Focus and Energy collection for more options.
How Should Women Take Creatine?
If you are considering adding creatine to your routine, here is what the research suggests.
Form. Creatine monohydrate is the most researched and most cost-effective form. There is no strong evidence that expensive alternatives offer meaningful advantages for most women.
Dose. 3 to 5g daily is the standard evidence-based recommendation. Some research suggests doses toward the higher end of that range may be more effective for cognitive outcomes specifically.
Timing. Consistency matters more than timing. Take it at whatever time of day suits you best. With food is fine.
Expectations. Effects are cumulative rather than immediate. Most women notice meaningful changes after 4 to 8 weeks of consistent use.
Hydration. Drink plenty of water, particularly in the early weeks of supplementation.
Our Napiers Creatine Powder 500g is 100% pure micronised creatine monohydrate at £19.99, designed for smooth mixing and fast absorption with no fillers or unnecessary additives.
Is Creatine Safe for Women?
Creatine monohydrate has one of the most extensive safety records of any supplement studied in humans.
The 2025 RCT in perimenopausal women found no adverse effects at the doses tested. As with any supplement, ensure you stay well hydrated.
If you are pregnant, breastfeeding, or managing a health condition, speak with your GP or a qualified practitioner before starting supplementation.
The Bigger Picture
What the creatine conversation reflects is a growing recognition that perimenopause is a period of genuine neurological change, not simply a mood issue or something to push through.
Women deserve evidence-based tools that address the physiological reality of what is happening in their brain during this transition. Creatine is not a magic answer.
But as part of a thoughtful, layered approach to perimenopause support, combining good sleep habits, protein intake, strength training, stress management and targeted supplementation, it represents a meaningful and well-researched addition.
If you would like personalised support navigating your perimenopause symptoms, Napiers offer one-to-one consultations combining herbal medicine and nutritional expertise.
Frequently Asked Questions
Does creatine help with perimenopause brain fog?
Emerging clinical evidence suggests it can. A 2025 randomised controlled trial found that perimenopausal and menopausal women who took creatine daily for eight weeks showed measurable increases in brain creatine levels, improved reaction time, and better mood stability.
How long does creatine take to help with brain fog?
Brain and muscle creatine stores begin to rise within the first couple of weeks, but noticeable cognitive improvements are more typically reported after 4 to 8 weeks of consistent daily supplementation. Consistency matters far more than timing or dose-loading.
How much creatine should a woman in perimenopause take?
Most research recommends 3 to 5g of creatine monohydrate per day. There is no need for a loading phase for most women. A consistent daily dose is sufficient and well tolerated.
Is creatine safe for women?
Yes. Creatine monohydrate is one of the most extensively studied supplements available and has an excellent safety profile in healthy adults. Women who are pregnant, breastfeeding, or managing a medical condition should consult their GP before starting.
Can I take creatine alongside other perimenopause supplements?
Generally yes. Creatine works well alongside magnesium, vitamin D, omega-3s, and adaptogenic herbs. If you are taking prescription medications, check with your GP before adding new supplements.
Does creatine cause weight gain in women?
Creatine can cause a small initial increase in water retention within muscle tissue, typically 1 to 2kg, as muscles draw in water alongside creatine uptake. This is not fat gain and tends to stabilise after the first couple of weeks.
What is the best form of creatine for women?
Creatine monohydrate remains the gold standard. It is the most researched, most affordable form, and studies show it to be as effective as more expensive proprietary versions. Look for micronised creatine monohydrate for easier mixing and digestion.
