At 59 years old, Halle Berry has emerged as a valuable source of insight into (peri)menopause. While each woman’s journey through menopause is unique, Halle has dedicated significant effort to understand what can genuinely alleviate symptoms and what she calls ‘nonsense’. Initially, when she sought help for her perimenopausal symptoms, she faced dismissal and misdiagnoses, including an erroneous assumption of herpes.
This experience spurred Halle’s commitment to self-advocacy and independent research on (peri)menopause—findings she has openly shared. During a recent episode of The Run-Through with Vogue podcast, she discussed various lifestyle adjustments and health practices that have supported her through this phase, such as increasing her meditation, consuming more carbohydrates, swapping running for (heavy) weightlifting, focusing on her sleep, and experimenting with vitamins and supplements.
What supplements does Halle take?
In addition to incorporating magnesium into her regimen, Halle has also begun taking creatine, although she initially believed it was exclusively for bodybuilders. “I thought I would never take creatine—that’s going to blow me up—but no… girl needs that,” she shared in the podcast, noting that it effectively combats brain fog.
Does creatine help with brain fog?
Does Halle’s assertion hold merit? Indeed, creatine is one of the most studied supplements available, with research affirming benefits such as enhanced muscle mass, strength, and maintenance of bone density and energy levels.
Lately, studies have increasingly examined the cognitive advantages of creatine. Early investigations suggest it may reduce mental fatigue, enhance cognitive scores for Alzheimer’s patients, serve as an effective treatment for depression, and—as Halle noted—mitigate brain fog.
A noteworthy study published in Food Science & Nutrition found that after six months of creatine supplementation, long COVID patients reported noticeable improvements in cognitive clarity.
Moreover, research has looked into how supplementation can alleviate the effects of sleep deprivation, a common trigger of mental fog, especially for many women undergoing (peri)menopause. A recent study indicated that a single, high dose of creatine could help offset cognitive decline due to sleep deprivation.
How does creatine work?
But how does creatine function in these contexts? Creatine is a naturally occurring compound found in modest quantities in foods like red meat and fish, and it is synthesized in the body from amino acids, as health physiologist Hannah Belsham has previously explained. Women typically have lower baseline muscle creatine levels compared to men, potentially making supplementation more effective for them. While some creatine can be obtained through diet, the amounts are far less than what a supplement provides.
Creatine plays a crucial role in regenerating ATP—our body’s primary energy source—during intense physical activity. Research is now indicating its potential support for cognitive function as well. The sleep deprivation study mentioned earlier noted that creatine helped maintain normal phosphocreatine and ATP levels in the brain even amid severe sleep loss. These substances are essential for brain energy metabolism, and imbalances can lead to feelings of mental fog.
How much creatine should you take?
Experts typically advise a daily intake of 3-5 grams, which is the dosage commonly examined in studies. However, recent research on creatine’s cognitive benefits has explored larger doses.
Consulting a healthcare professional is advisable to determine the appropriate dosage, address any potential interactions with medications, and ensure overall safety when starting a new supplement.
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