At 59, Halle Berry serves as an insightful resource on the subject of (peri)menopause. While every woman’s journey is unique, Halle has dedicated significant time to understanding what truly alleviates symptoms versus what she refers to as ‘nonsense.’ Initially seeking help for her own perimenopausal symptoms, she faced dismissal and even erroneous diagnoses, including one for herpes.
This experience propelled Halle into a journey of self-advocacy and research on (peri)menopause. On a recent episode of The Run-Through with Vogue podcast, she shared the lifestyle adjustments and health strategies that have helped her navigate menopause. Halle now engages in more meditation, incorporates more carbohydrates into her diet, swaps cardio for heavy weightlifting, prioritizes her sleep, and has begun exploring various vitamins and supplements.
What supplements does Halle take?
In addition to incorporating magnesium into her routine, Halle has also started taking creatine. Initially, she hesitated due to her perception of creatine being used solely by bodybuilders. On the podcast, she noted, ‘I thought I would never take creatine – that’s going to blow me up – but no… a girl needs that,’ emphasizing that it has helped with her brain fog.
Does creatine help with brain fog?
But is there validity to Halle’s assertion? Creatine is one of the most studied supplements, showing advantages such as increased muscle mass, enhanced strength, maintenance of bone density, and improved energy levels.
Recent research has begun to explore the cognitive benefits of creatine. Some preliminary studies suggest it might help reduce mental fatigue and improve cognitive scores in Alzheimer’s patients, along with serving as an effective adjunctive treatment for depression. As Halle pointed out, it may also assist with alleviating brain fog.
Indeed, a small study published in Food Science & Nutrition demonstrated that after six months of creatine supplementation, patients with long Covid saw notable improvements in brain fog.
Other research has investigated how supplements can help mitigate the impacts of sleep deprivation, a factor that often triggers mental fog and affects many women experiencing (peri)menopause. A recent study indicated that a single, high dose of creatine could alleviate cognitive decline associated with sleep deprivation.
How does creatine work?
But how does creatine function in these situations? To start, it’s crucial to understand its nature. ‘Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish, and is also produced in the body from amino acids,’ health and well-being physiologist Hannah Belsham explained to WH. Women generally have lower muscle creatine levels compared to men, meaning supplementation may yield more pronounced benefits for them. While some creatine can be obtained through diet, it falls short of the concentrations found in a supplement.
Creatine plays a key role in regenerating ATP, the body’s main energy source, during short bursts of high-intensity exercise. This mechanism is being investigated for its potential cognitive benefits. The aforementioned sleep deprivation study showed that creatine maintained normal phosphocreatine and ATP levels in the brain, even under severe sleep deprivation. These chemicals are vital for energy metabolism, and an imbalance can lead to mental fog.
How much creatine should you take?
Most experts recommend a daily dose between 3-5g, based on extensive research, though some recent studies investigating creatine’s cognitive effects employ larger doses.
Always consult with a healthcare professional, such as a doctor or pharmacist, to determine the appropriate dosage, address potential medication interactions, and ensure overall safety before starting a new supplement regimen.
