Evidence-Based Benefits of Magnesium and Creatine During Menopause

Mon, 04 May 2026 08:30:00 +0200

Menopause can bring a variety of challenging symptoms, including hot flashes, night sweats, sleep disruption, anxiety, brain fog, and changes in muscle and bone health due to declining estrogen levels. While hormone replacement therapy (HRT) is often the most effective treatment, not everyone can or wants to use it, which is why many turn to dietary supplements. Current evidence highlights magnesium and creatine as two supplements with the most potential benefits for women during perimenopause and menopause. Magnesium supports over 300 metabolic processes and may improve sleep, modestly reduce anxiety, and help maintain bone density, although it does not affect hot flashes or cognitive symptoms. Creatine, traditionally studied in men, has shown promising results for perimenopausal women by enhancing muscle strength, improving sleep quality, and possibly supporting mood and cognitive function. Other popular supplements, such as lion’s mane and collagen, have limited or mixed evidence, a