Creatine During Perimenopause for Active Women

Shaini Verdon
Jul 2
4 min read

I’ve always supported myself naturally with supplements — clean, researched, and in tune with my body. I don’t rely on medicine unless absolutely necessary. I believe that if I eat well, move regularly, sleep deeply, and stay connected to nature, my body will take care of itself. And I still believe that.

But during perimenopause, there was a subtle shift. A quiet unraveling beneath the surface. The kind of tiredness that didn’t lift with rest. Workouts that used to leave me energised now left me depleted. My strength felt like it was slipping, even though I was still training consistently.

That’s when I started looking more deeply into creatine — a supplement I had always associated with bodybuilding. One I had never tried. Until I realised it might be exactly what I needed.

What Happens During Perimenopause?

Perimenopause is a transitional time that can begin in your mid-30s or early 40s and continue for years before your final menstrual period. It’s a phase where hormones begin to fluctuate — and not gently. Estrogen, progesterone, and even testosterone shift unpredictably, often leading to:

Fatigue
Muscle loss (sarcopenia)
Brain fog
Mood swings
Sleep disruptions
Blood sugar instability
Reduced recovery after workouts

As someone who has always lived in her body — as a yoga teacher, somatic trainer, and nature-based mover — I could feel these changes before I could name them.

That’s why I started digging deeper into what supports active women during this time — not just emotionally or spiritually, but physiologically.

Why Creatine during Perimenopause?

Creatine is one of the most researched supplements in the world — and while it’s often marketed to male athletes or bodybuilders, its benefits for women in perimenopause are remarkably relevant.

Here’s how creatine supports the female body during this hormonal transition:

✦ 1. Muscle Preservation & Strength

During perimenopause, estrogen declines — and with it, our ability to maintain muscle mass. Creatine helps increase ATP production (your cells’ energy source), giving you more power during strength training and helping your muscles repair and rebuild more efficiently.

✦ 2. Improved Recovery

If you feel like your workouts are taking more out of you than they used to, you’re not imagining it. Creatine helps with cellular hydration and energy metabolism, speeding up recovery and reducing post-workout fatigue.

✦ 3. Cognition & Mood

Emerging research shows that creatine may support cognitive function — memory, focus, and even mood regulation — areas that many women report feeling affected by in perimenopause.

✦ 4. Blood Sugar Balance

By supporting lean muscle mass, creatine indirectly helps with insulin sensitivity and blood sugar regulation, a vital part of hormonal balance in midlife.

Who Should Not Take Creatine?

Creatine is incredibly safe and well-tolerated — but as with anything, there are some considerations:

If you have kidney issues, consult a doctor before taking it.
If you’re extremely sensitive to changes in hydration or electrolyte balance, start slowly.
As always, go for pure creatine monohydrate, ideally third-party tested and free from fillers.

Creatine During Perimenopause for Active Women

My Experience with AAVALABS

It took me a long time to find a creatine brand I could trust. Clean sourcing, no additives, and a company that feels in line with my values.

I now use AAVALABS Creatine Monohydrate, and I love that they focus on purity, sustainability, and transparency. If you’re curious, you can use my 10% discount code: SoulSculptAAVA when ordering from them (link in bio or in this post’s footer).

How I Use It

I take 3–5g daily, stirred into my homemade water kefir or my morning smoothie. I don’t cycle it or time it precisely around workouts — consistency matters more.

But I don’t just take creatine and hope for the best. It’s layered into a lifestyle that includes:

Progressive resistance training (through my Soul Sculpt method)
Breathwork, fascia release, mobility work
Whole-food eating focused on protein, fibre, and fat
Rest, nature, and community
And a deep listening to my body’s changing needs

Creatine isn’t magic — but it’s a beautiful ally. A quiet support under the surface, helping me show up more fully for my daughter, my students, my retreats, and myself.

What Is Soul Sculpt?

Soul Sculpt is my signature method — a fusion of strength training, somatic movement, Pilates principles, and yoga wisdom, designed for women navigating hormonal shifts.

It’s not just about “getting fit.” It’s about moving with rhythm and intention, building strength and softness, and training in a way that respects the body's cycles.

In our latest cycle, we’re layering in progressive overload (yes, lifting heavier!), adding SIT (Short Interval Training) to the Bonus Library, and including upcoming breathwork sessions to support nervous system regulation.

You can join at any time — I offer a flowing rhythm of live classes, replays, and embodied guidance through every season.

Final Thoughts

If you're in perimenopause, especially if you’re active, aware, and trying to stay strong without burning out, consider adding creatine to your foundation.

Not as a fix.Not as a shortcut.But as a quiet, steady hand on your shoulder.

This phase asks more of us — but it also offers us more, if we learn how to support the body wisely.