Creatine and Menopause: What I Learned & Why I Chose Simplicity

A few weeks ago, a student asked me a question that sent me down a winding path of reflection: "Can creatine support women during menopause?"

Creatine — that powder often associated with gym-goers and bodybuilders — isn’t something I ever imagined having a place in my life or my Ayurvedic practice. But the question stuck with me, and as I do with many things, I took it into contemplation, research, and personal inquiry.

What I Learned

Creatine is a naturally occurring compound in the body that supports energy production, muscle strength, and brain function. It’s mostly found in meat and fish and is also synthesized in small amounts in the body. During menopause, when estrogen declines, many women experience fatigue, brain fog, and loss of muscle mass — all areas where creatine may offer support.

From a scientific perspective, research shows that creatine can help:

• Preserve lean muscle mass

• Support cognitive clarity

• Improve strength and reduce fatigue

From an Ayurvedic lens, creatine has guru (heavy) and sthira (stabilizing) qualities. It nourishes mamsa dhatu (muscle tissue) and could act as a modern rasayana — a rejuvenative — for women navigating Vata imbalance in midlife.

But Here’s My Choice

After sitting with all of this information, I made a personal decision: I won’t be taking creatine.

Not because it’s wrong or unsafe — quite the opposite. I believe creatine could be very helpful for some women. But I also know myself. It would become just another thing I buy and forget to take. Another supplement on the shelf.

Instead, I’m choosing to support this sacred transition of life with what has always sustained me:

• Nourishing food

• Ayurvedic herbs

• Daily rhythm and rest

• Breath, movement, and deep listening

For me, simplicity is medicine.

In a world that tells us we need more, better, newer — I’m learning to lean into less. To trust in the power of slowness, seasonal living, and the timeless tools of Ayurveda.

If you’re exploring creatine, I invite you to do so with curiosity and care. And if, like me, you feel called back to the basics — know that your body can be rebuilt with food, ritual, and rhythm.

If you're navigating perimenopause or menopause and want personalized support, I offer gentle, one-on-one Mini Wellness Sessions — short, focused consultations to help you return to balance with food, herbs, and daily rhythm. You're warmly invited to reach out if you feel called to work together.

Mini Virtual Wellness Session

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With love and support,

Jennifer

P.S. Have a question for #AskAyurveda? I’d love to hear from you.

Journal Prompt: What am I reaching for that I already have within? What parts of my wellness practice truly nourish me — and what feels like noise?