Creatine has been having a moment, and not just at the gym. More women in perimenopause and menopause are asking about it for muscle strength and brain support, and supplement brands have noticed. On October 27, menopause brand Bonafide launched Women's Daily Creatine & Collagen, a once-a-day vanilla powder formulated specifically for women in perimenopause and menopause. It costs $39.99.
What's in it
Bonafide calls it a 3-in-1 formula. Each daily scoop contains 5 grams of micronized creatine monohydrate, grass-fed bovine collagen peptides (Types I and III) and 50 mcg of vitamin D3. It is vanilla flavored, gluten free and has no added sugars, and Bonafide says the three key ingredients are third-party tested.
Each ingredient has a job in Bonafide's pitch. Creatine is there for brain energy and cognitive function, and, combined with resistance training, for muscle strength and physical function. Collagen supplies amino acids the body uses for bones, joints and connective tissue. Vitamin D3 supports calcium absorption, bone mineralization and normal muscle function. Bonafide's chief medical officer, Dr. Alyssa Dweck, put the strength-training connection plainly in the launch announcement: "Resistance training combined with a high-quality creatine and collagen can be supportive."
How you take it
You mix one scoop into water, coffee or another drink every day, including on days you do not work out, since the point is building up steady levels. Bonafide is upfront that this is slow work. Its product page describes the first month as building creatine stores, notes that after about 60 days you "might have noticed subtle improvements" in skin and cognitive function, and frames three months as the point where all three nutrients have had time to do their job.
Should you try it?
Creatine is one of the most studied supplements out there, and the case for pairing it with strength training in midlife is getting a lot of attention. What this product offers is convenience: three things many women are already buying separately, in one scoop that dissolves in your morning coffee. Whether that is worth $39.99 depends on whether you would actually take all three.
Two caveats. First, this is not a substitute for lifting. Both Bonafide and Dr. Dweck tie the muscle benefits to resistance training. Second, supplements are not right for everyone. Talk to your doctor before starting, especially if you have kidney concerns, take prescription medication, or are already taking vitamin D.
Where to buy
Women's Daily Creatine & Collagen is available at hellobonafide.com and on Amazon. If you want the basics first, Bonafide's Creatine 101 guide walks through why creatine comes up so often in menopause conversations.
