Creatine for Women Over 40: My 60-Day Experience for Brain Health
Well, here I am with another new addition to my wellness routine! I chose to explore this supplement because one of my wellness goals for 2026 was to focus on my brain health. I’ve been working toward that goal through activities like walking backward, but I also wanted to learn more about what I could do to support my body through the things I put into it. That’s where creatine comes into the picture.
Creatine is a supplement I had never tried before. I first heard about creatine for women over 40 in my early 40s when I was following some gym girlies. I started hearing more about it, but I never seriously considered using it for my workouts. Honestly, I just didn’t see how it could potentially benefit me.
Fast-forward to today, and I’m being bombarded with information about the potential benefits of creatine for women over 40 and for brain health. As a woman navigating perimenopause and dealing with brain fog, I figured it was time to do a little more research to see whether it might be worth adding to my routine. I read articles discussing creatine’s potential benefits for brain health, muscle retention, and energy. These are all areas I’m interested in supporting as I navigate my 50s, so I decided to give it a try.
My research also led me to the Dear Apothecary brand which seemed like a good option for a creatine supplement. I decided to try it for 60 days to give myself time to see whether I noticed any changes. I started with the recommended dose of 5 grams, but I noticed headaches during those first few days. I decided to reduce my dose to 3 grams and gradually work my way up over the first month. I increased my dose by 1 gram each week until I reached the full 5-gram dose around day 31.
During the first 30 days, I didn’t notice much of a difference. However, during the next 30 days, I began noticing a few changes. I gained about 2 to 3 pounds, which I had read could happen when taking creatine. I also felt a little more alert, although the change wasn’t dramatic. While I can’t say for certain whether creatine was responsible for these changes, they were things I noticed during my experience.
I also had lab work done during this period, and my creatinine levels came back elevated. After speaking with my doctor, he explained that creatine supplementation can affect creatinine levels. He recommended that I stop taking the supplement for 30 days and then repeat my lab work to be on the safe side.
I’m still figuring out when I’ll take that break, but I’ll likely follow his recommendation. I’ll admit that I’m a little hesitant because I really want to learn more about the longer-term effects of creatine on my own body. Having to pause my routine is a bit disappointing, especially when I was hoping to continue and see whether I noticed additional benefits. However, my ultimate goal is to support my overall health and make sure everything is functioning properly.
Like so many things in a wellness journey, this is a process. My goal is to keep learning, pay attention to how my body responds, and hopefully discover another helpful addition to my routine as I navigate aging and perimenopause. There may be a slight interruption in my creatine journey, but I’ll update you when I’m able to resume, if that’s appropriate after following up with my doctor.
In the meantime, if you’re over 40 or navigating perimenopause and are curious about creatine, talk with your healthcare provider to determine whether it might be appropriate for you. Everyone’s needs are different, and it’s worth getting personalized advice before adding a new supplement to your routine.
Have you ever tried creatine? Did you know it’s being studied for its potential benefits for brain health? I’d love to hear about your experience!
Comments