Research suggests that creatine supplementation may help reduce brain fog during menopause. Hormonal changes can affect brain energy metabolism, leading to symptoms like mental fatigue and difficulty concentrating. Creatine plays an important role in supporting brain energy by helping regenerate ATP (the body’s main energy molecule), and recent studies show thatit may help with cognitive performance.

A loading phase is not necessary when taking creatine. While people who use creatine for strength training opt for a "loading phase"—consuming higher doses for the first 5–7 days to saturate muscle stores more quickly—starting with a regular daily dose is equally effective over time.

A common recommended dose is 3–5 grams of creatine per day but the latest research shows 10 grams as daily maintenance for cognitive benefits. Consistency is more important than timing, so it's best to take it in daily in the morning, whether you exercise or not.

Important: It is always advised to consult a healthcare professional before starting any supplement regime.