Creatine supplementation effects on cognition, sleep, and menopause symptoms in response to six weeks of high-intensity resistance training in perimenopausal females.
Baker PA, DelBiondo GM, Kelly CG, Johnson WM, Grosicki GJ, Smith-Ryan AE. · European journal of applied physiology · 2026
Introduction: Perimenopause (PERI) women experience cognitive dysfunction, sleep disturbances, and menopause-related symptoms, yet few accessible and time-efficient interventions have been evaluated. The
Purpose: of the current study was to determine the impact of creatine monohydrate (CM) during six weeks of high-intensity resistance training (HIRT) on cognition, sleep, and menopause symptoms in PERI females.
Methods: PERI females (n = 51; Age: 46 ± 5 yrs) were randomized to CM (n = 18), placebo (PLA) (n = 20), or a non-training control (CON) group (n = 13). CM and PLA groups completed a 5-day loading phase (20 g·day⁻¹) followed by six weeks of maintenance (~ 4.5 g·day⁻¹) combined with twice-weekly progressive HIRT. Cognitive performance (Stroop, Rey 15-item memory test) and prefrontal oxygenation via functional near-infrared spectroscopy were assessed at baseline (BASE), pre- (PRE), and post-training (POST). Sleep and self-reported menopause symptoms (temperature sensitivity, fatigue, soreness, brain fog, and bloating) were monitored daily using a WHOOP wearable wristband.
Results: Stroop reaction time improved over time (congruent: p
Conclusions: In this exploratory analysis, CM combined with HIRT was associated with greater prefrontal oxygenation, higher sleep consistency, and fewer self-reported temperature sensitivity days relative to PLA in PERI females.