Can creatine help with brain fog in perimenopause?

The mechanism is the same one that makes creatine useful in the gym. On Ep. 192, Nikkiey explains that creatine raises phosphocreatine in the brain. Phosphocreatine helps generate ATP, the energy your brain needs to work. More phosphocreatine means more energy available, which research links to better cognitive function, especially in tasks that demand a lot of mental energy, such as memory tests. She notes studies finding improvements in memory, learning and overall cognitive function in healthy adults and in people with cognitive impairment.

On Ep. 408 she gets personal. About a year and a half before that episode she was dealing with health struggles that brought brain fog and extreme fatigue. When she started taking creatine daily, she noticed more clarity, more energy and more brain power. She says this is the benefit she stands behind most. She also points out that the strongest findings are in older adults and in people under sleep deprivation or mental fatigue, and that brain fog often comes with perimenopause.

A bit of nuance. The research Nikkiey describes is about older adults, sleep-deprived people and people with cognitive impairment. She does not describe studies run on perimenopausal women. Her link to perimenopause comes from her own experience and from how common brain fog is at this stage. If she tries it, Nikkiey suggests giving it 14 to 21 days of consistent use before judging. Brain fog can have many causes, so if it's new or getting worse, talk it through with your doctor.

The bigger reason she takes creatine is that it does more than one job for women over 40. It supports strength and muscle, and on Ep. 408 she adds that, combined with resistance training, it has a positive effect on bone mineral density. That matters once bone loss speeds up after menopause.