Creatine is one of the most widely researched supplements in nutrition science, best known for its role in muscle performance, recovery, and high-intensity energy production. But it’s not only for athletes, new studies suggest creatine may also support energy, cognitive function, and healthy ageing, particularly during menopause.
Here’s everything you need to know about micronised creatine and why it could be a simple but powerful addition to your wellness routine.
What Is Micronised Creatine Powder?
Creatine is a naturally occurring compound in small amounts in foods such as meat and fish, and is synthesised in the liver, kidneys, and pancreas. In the body, creatine helps regenerate adenosine triphosphate (ATP), the immediate energy currency for short bursts of high-intensity effort.
Micronised creatine is creatine monohydrate that has been processed into finer particles. This ultra-fine texture:
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Improves mixability in liquids
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Reduces grittiness compared to standard creatine monohydrate
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May be easier on the stomach for some people
Top Benefits of Creatine for Energy & Performance
Training & Performance Support
Widely used to support physical performance and muscle work during high-intensity or resistance exercise.
Recovery Routines
Commonly included post-workout to help restore creatine stores after training.
Brain Energy & Focus
Because creatine participates in cellular energy buffering, researchers are exploring possible roles in cognitive support.
Daily Energy & Cell Function
Involved in the phosphocreatine system that helps recycle ATP.
For More Than Athletes
Used by active adults, those beginning strength programmes, and individuals looking to support daily energy demands.
Creatine Beyond the Gym: Why It Matters in Menopause
Hormonal changes
Hormonal changes during perimenopause and post-menopause are often linked with:
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Gradual muscle loss
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Shifts in body composition
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Lower energy levels
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“Brain fog” or mental fatigue
This has sparked interest in creatine’s potential role in women’s health.
Muscle & Strength Support
Research in midlife and postmenopausal women suggests that creatine, alongside resistance training, can enhance strength outcomes; Effects on lean tissue vary by study length and training load. Some longer-term studies have examined bone-related measures, though creatine alone is not a bone health solution.
https://pubmed.ncbi.nlm.nih.gov/37144634/
Brain Energy & Cognitive Function
Because creatine participates in brain energy metabolism, investigators are examining its potential relevance where concentration, sleep disruption, or mental fatigue are concerns for midlife women. Evidence is still emerging.
https://news.cuanschutz.edu/news-stories/can-taking-creatine-help-women-stay-healthy-as-they-age
Mood & Fatigue
Early reports and practitioner interest point to a possible supportive role for creatine in perceived energy and mood when combined with active lifestyles; more research is needed.
Who Might Benefit from Creatine?
Perimenopausal or menopausal women looking to support activity and muscle through life stage changes.
Those experiencing fatigue or reduced muscle strength should add or increase resistance exercise.
Individuals interested in supporting cognitive or physical function where energy demand is high.
Active adults, gym-goers, or beginners starting strength training.
Why Choose Metabolics Micronised Creatine?
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Ultra-fine particle size for smooth mixing and absorption
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Pure creatine monohydrate — no fillers or unnecessary additives
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Flexible use: effective pre-workout, post-workout, or at any time of day when taken consistently
When & How to Take It
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Pre-workout: Mix with water or a pre-training drink
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Post-workout: Add to a recovery shake
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Any time: Daily consistency matters more than exact timing
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For brain energy: Take at a regular time you’ll remember each day
The Takeaway
Creatine is one of the most well-studied and versatile supplements available. Traditionally valued for athletic performance, it’s now recognised for its potential in supporting women through menopause, promoting energy, and even aiding cognitive function.
That’s why Metabolics Micronised Creatine Powder is one of our favourite products in the range. A simple, high-quality supplement that fits seamlessly into everyday wellness routines.
Whether you’re lifting weights, staying active through midlife, or just looking for a way to support daily energy demands, micronised creatine is a smart, straightforward option to explore with a health professional.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.
