Como endocrinóloga, si tuviera que recomendar un solo suplemento para mujeres en perimenopausia o menopausia, elegiría la creatina.

1. Creatina para las transiciones hormonales

La creatina es un compuesto fundamental para los procesos de energía celular, especialmente a nivel muscular y cerebral. Durante las transiciones hormonales, muchas mujeres necesitan más creatina de la que sus reservas pueden cubrir; por eso la suplementación es tan importante.

2. Taurina para energía y recuperación 

Esta creatina es mi preferida porque incluye taurina. La taurina mejora la contracción muscular, reduce la fatiga, protege el corazón y el cerebro, favorece la hidratación celular y acelera la recuperación.

3. Fuerza, energía y función cognitiva

Si buscan un suplemento que apoye la fuerza y la energía muscular, así como la función cognitiva, elijan creatina—idealmente en una formulación que incluya taurina. Si aún no han empezado, les recomiendo comenzar. Pueden encontrar estos productos en nuestra tienda en línea.

Por eso mi opción preferida es la creatina con taurina+ de mindbodygreen.

1. Build Lean, Sculpted Muscle (Without Bulking Up)

Creatine isn't just for gym bros. A 2024 study found that people taking creatine developed an average of 2.5 pounds of lean muscle (lean muscle burns fat!) lost and 1.6 pounds of fat while exercising compared to those who didn't supplement.* Add creatine to your morning routine for a more sculpted, toned physique.*

2. Boost Metabolism (Without Cutting More Calories)

A primary reason that age slows down your metabolism is muscle loss. You naturally lose 8% of muscle per decade after 30, and even more post-menopause. Every pound of muscle lost means fewer calories burned at rest. Creatine helps counteract this when paired with regular resistance training, helping you build lean muscle faster so you burn calories around the clock.*

3. Combat Brain Fog From Perimenopause

Creatine fuels your brain too. A Harvard Brain Science Initiative study shows creatine supplements support mental clarity and focus.* One placebo-controlled trial found that 5 grams of creatine daily for 6 weeks significantly improved memory and mental processing.* You'll experience sharper focus and restored mental energy.*

What To Expect With Daily Use

• Day 1: Natural energy lift from added taurine*
• Week 2: More stamina, stronger workouts, easier recovery*†
• Week 4: Noticeably more toned, like 92% of women using creatine with taurine+*†

To minimize bloating some experience when starting creatine, mindbodygreen's creatine with taurine+ combines creatine monohydrate with taurine for cellular hydration and fluid balance.*

Join over 75,122 women taking control of their health. Subscribe and save up to 44% today.*

1) Build lean, sculpted muscle even in menopause

Menopause accelerates muscle loss—creatine helps you push back. A 2024 study found that people taking creatine while exercising gained an average of 2.5 lb of lean muscle (lean muscle burns fat) and lost 1.6 lb of fat compared to those who didn’t supplement.* Add it to your morning routine to stay strong and toned through this transition.*

2) Boost metabolism when hormones shift

Metabolism dips as muscle declines. You naturally lose ~8% of muscle per decade after 30, and even more post-menopause. You need muscle to help burn calories at rest. Paired with regular resistance training, creatine helps rebuild and preserve lean mass so you burn more around the clock—even as hormones change.*

3) Combat menopause brain fog

Your brain needs quick energy. Research from the Harvard Brain Science Initiative shows creatine supports mental clarity and focus.* In a placebo-controlled trial, 5 g daily for 6 weeks significantly improved memory and mental processing.* Expect steadier mental energy as you supplement.*

What To Expect With Daily Use

• Day 1: Natural energy lift from added taurine*
• Week 2: More stamina, stronger workouts, easier recovery*†
• Week 4: Noticeably more toned, like 92% of women using creatine with taurine+*†

To minimize bloating some experience when starting creatine, mindbodygreen's creatine with taurine+ combines creatine monohydrate with taurine for cellular hydration and fluid balance.*

Join over 75,122 women taking control of their health. Subscribe and save up to 44% today.*

1. Pure, clean creatine to tone your body

Lean muscle burns fat at rest, and the more lean muscle you have, the more fat you can burn. Unfortunately, you naturally lose 8% of muscle per decade after 30. creatine with taurine+ helps build the lean muscle you need to stay toned and fit.*

Many brands use fillers, sugary gummies, contain contaminants, or contain less creatine than the amount stated. We use pure micronized creatine monohydrate that goes through four rounds of ISO-certified testing with third-party labs to ensure it is clean and potent.

2. Taurine to keep you going today and tomorrow

Taurine is a nutrient naturally found in our muscles and brain which has been clinically shown to increase the amount you can exercise before feeling exhaustion, and to help with strength, power, muscle soreness, and markers of metabolic stress* 

Additionally, research shows Taurine supporting long-term heart health and cardiovascular health.* Taurine also helps support fluid balance and cellular hydration*

3. Customers love how it tones without bloat

92% of reviews from customers say that they “felt a positive difference in their lean muscle mass” and “would recommend it to others.”

“It doesn't bloat me or give me an upset stomach like others have. I use it daily and have noticed a change in my lifting. Definitely give this a try!”

— Emily S., verified buyer

What To Expect With Daily Use

• Day 1: Natural energy lift from added taurine*
• Week 2: More stamina, stronger workouts, easier recovery*†
• Week 4: Noticeably more toned, like 92% of women using creatine with taurine+*†

After 30, natural creatine declines, and we lose up to 8–10% muscle per decade. Supplementing creatine and taurine can help muscle loss, fatigue, and brain fog.*

• Build lean muscle, strength & tone*
• Reduce muscle soreness & fatigue*
• Support mental clarity & energy

Women generally have 70–80% less creatine than men, and supplementing can help muscle loss, fatigue, and brain fog. After 30, natural creatine declines, and we lose up to 8–10% muscle per decade.*

• Build lean muscle, strength & tone*
• Reduce muscle soreness & fatigue*
• Support mental clarity & help brain fog*
• Taurine for energy & focus*

Women typically have 70–80% less creatine than men, and supplementation can help muscle tone, fatigue, and brain fog. After 30, natural creatine production declines, and women lose up to 8–10% of muscle mass each decade.*

• Build lean muscle, strength & tone*
• Reduce muscle soreness & fatigue*
• Support mental clarity & combat brain fog*
• Taurine for energy & focus*

1. Build Lean, Sculpted Muscle (Without Bulking Up)

Creatine isn't just for gym bros. A 2024 study found that people taking creatine developed an average of 2.5 pounds of lean muscle (you want more lean mass!) lost and 1.6 pounds of fat while exercising compared to those who didn't supplement.* Add creatine to your morning routine for a more sculpted, toned physique.*

2. Boost Metabolism (Without Cutting More Calories)

The truth about metabolism? It's not age that slows it down—it's muscle loss. You naturally lose 8% of muscle per decade after 30, and even more post-menopause. Every pound of muscle lost means fewer calories burned at rest. Creatine helps counteract this when paired with regular resistance training, helping you build lean muscle faster so you burn calories around the clock.*

3. Combat Brain Fog

Creatine fuels your brain too. A Harvard Brain Science Initiative study shows creatine supplements support mental clarity and focus.* One placebo-controlled trial found that 5 grams of creatine daily for 6 weeks significantly improved memory and mental processing.* You'll experience sharper focus and restored mental energy.*

What To Expect With Daily Use

• Day 1: Natural energy lift from added taurine*
• Week 2: More stamina, stronger workouts, easier recovery*†
• Week 4: Noticeably more toned, like 92% of women using creatine with taurine+*†

To minimize bloating some experience when starting creatine, mindbodygreen's creatine with taurine+ combines creatine monohydrate with taurine for cellular hydration and fluid balance.*

Join over 75,122 women taking control of their health. Subscribe and save up to 44% today.*

Independent tests keep finding big problems with creatine gummies. In 2024–2025, multiple brands were found to contain far less creatine than their labels claimed—and a few had little or no creatine at all.

1. The gummy-making process degrades creatine

Gummies are always made from a hot, water-based syrup that's acidified (citric/malic acid). In that hot, wet, acidic mix, creatine degrades into creatinine—the inactive byproduct. This "cooks away" some creatine before the gummy even sets.

2. Moisture Content Causes Ongoing Degradation

After molding, gummies stay moist, which means the degradation reaction keeps slowly happening during storage, especially in warm conditions. This results in progressively less active creatine over time. (Dry powder doesn't have this moisture problem.)

3. Added Ingredients Accelerate Breakdown

Gummies contain acids that speed degradation, plus sugars that can react with creatine under heat, further compromising the product's potency.

4. Powder Has the Strongest Scientific Support

The overwhelming majority of performance and safety studies use creatine monohydrate powder—it's the form with decades of solid data behind it, making it the evidence-based choice.

5. Powder Offers Pure, Clean Supplementation

Plain powder is just creatine monohydrate with no sugars, dyes, flavors, or gelling agents. Just a small amount of silica as a flow agent—nothing else that could interfere with absorption or effectiveness.

1) Build lean, sculpted muscle even in perimenopause

Perimenopause accelerates muscle loss—creatine helps you push back. A 2024 study found that people taking creatine while exercising gained an average of 2.5 lb of lean muscle (lean muscle burns fat) and lost 1.6 lb of fat compared to those who didn’t supplement.* Add it to your morning routine to stay strong and toned through this transition.*

2) Boost metabolism when hormones shift

Metabolism dips as muscle declines. You naturally lose ~8% of muscle per decade after 30, and even more post-menopause. You need muscle to help burn calories at rest. Paired with regular resistance training, creatine helps rebuild and preserve lean mass so you burn more around the clock—even as hormones change.*

3) Combat perimenopause brain fog

Your brain needs quick energy. Research from the Harvard Brain Science Initiative shows creatine supports mental clarity and focus.* In a placebo-controlled trial, 5 g daily for 6 weeks significantly improved memory and mental processing.* Expect steadier mental energy as you supplement.*

What To Expect With Daily Use

• Day 1: Natural energy lift from added taurine*
• Week 2: More stamina, stronger workouts, easier recovery*†
• Week 4: Noticeably more toned, like 92% of women using creatine with taurine+*†

To minimize bloating some experience when starting creatine, mindbodygreen's creatine with taurine+ combines creatine monohydrate with taurine for cellular hydration and fluid balance.*

Join over 75,122 women taking control of their health. Subscribe and save up to 44% today.*

As we age, women can lose up to 8% of their muscle mass per decade.

That's why it's so important that we maintain our muscle, not only to look toned, but to be strong, capable, and to prevent frailty as we age.

 I'm an orthopedic surgeon and longevity doc, and here's why I recommend creatine with Taurine for you.

1. Creatine to build lean muscle in perimenopause or menopause

Creatine has been widely studied and is thought to help you recover faster from your workouts. It will help you build lean muscle without looking bulky. We know that it helps promote brain health, and in this formula, Taurine has been added to help you feel stronger. 

2. Taurine for anti-inflammatory balance

Taurine is actually one of nature's most abundant amino acids, and yet it decreases with aging. To supplement back, the formulation of creatine+ has two grams of Taurine in it to help antioxidants support anti-inflammatory balance. It helps brain health, exercise recovery, and muscle fatigue. All of these things work together to optimize building lean muscle mass.

3. Bridge the gaps in your diet

 I don't know about you, but as hard as I try, I realize that my diet is not perfect, and sometimes I need help getting the Creatine and Taurine that I need. 

 That's why this perfect formulation of five grams of creatine and two grams of Taurine helps me bridge the gaps in my own diet. I recommend creatine to all of my female patients.

 This was designed by women for women, and it's perfect in perimenopause and menopause.

1. Muscle recovery & growth

creatine with taurine+ from mindbodygreen is a game changer because creatine, as you know, is something that is so important in muscle recovery and muscle growth, especially as you get older.

2. Third party tested

Third party tested clinical doses of five grams of creatine with two grams of taurine. That is what you need to help your muscles recover and grow. Trust me, your brain and muscles will thank you. 

3. Maintain muscle mass

Not only do women lose 8% of muscle mass every decade, they also have 70 to 80% less creatine stores than men.  If you've hit perimenopause and you're starting to lose muscle strength, I have a solution for you. creatine with taurine+ from mindbodygreen. 

That is what you need to help your muscles recover and grow. Trust me, your brain and muscles will thank you.