If you've noticed your focus isn't quite what it used to be during perimenopause or menopause, you're not imagining it — and new research suggests a familiar supplement might help.
A randomized, placebo-controlled trial called CONCRET-MENOPA, published in the Journal of the American Nutrition Association, looked at low-dose creatine hydrochloride in 36 perimenopausal and postmenopausal women over eight weeks. Researchers used brain imaging (proton magnetic resonance spectroscopy) alongside standardized cognitive testing to see what was actually happening inside the brain, not just how participants felt.
What the researchers found
Women who took creatine hydrochloride — at doses as low as 750 mg per day — saw measurable increases in brain creatine levels, particularly in the frontal regions associated with mood, memory, and focus. Compared to placebo, the creatine groups also showed better attention, faster processing speed, and improved reaction time, along with favorable shifts in lipid markers.
Why does this matter? The brain is an energy-hungry organ, and creatine plays a central role in cellular energy buffering. As estrogen declines during the menopause transition, that energy buffering system can take a hit — which may help explain the brain fog so many women report. This study is among the first to show, with actual brain imaging, that supplementing with creatine can shift that picture.
What this means for you
This was a small study, and more research is needed before anyone calls creatine a fix for menopause-related brain fog. But the direction is promising: a well-studied, affordable supplement may support cognitive clarity during a transition when many women feel dismissed or under-researched.
Creatine has already built a strong reputation for supporting strength and lean muscle, especially when paired with resistance training. This new data adds a compelling brain-health angle to a supplement many women may already be considering for other reasons.
Curious about adding creatine to your routine? Explore Vitasonic Labs' Creatine Monohydrate and see how it fits into your day.
This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Always consult your healthcare provider before starting any new supplement.