How Halle Berry Uses Creatine to Manage Menopause Symptoms: A Look at the Science

Halle Berry, the Oscar-winning actress, has been open about her menopause experience and the steps she's taken to manage its symptoms, including her use of creatine supplementation. In a recent episode of "The Run-Through with Vogue" podcast, Berry discussed her menopause journey and how creatine has become a crucial part of her health and wellness routine, particularly in addressing brain fog.

On the podcast, Berry explained that understanding menopause has led her to overhaul her entire health and wellness routine, including her diet and exercise habits. She revealed that she's now incorporating creatine into her routine, along with magnesium and peptides, to support her physical and mental well-being. Berry's decision to share her menopause experience and the benefits of creatine supplementation has put this once-niche supplement in the spotlight, sparking interest among women and healthcare professionals alike.

Berry's use of creatine is rooted in emerging scientific research that suggests its potential benefits for women during and after menopause, including improved strength and sleep quality. A 2025 study published in a reputable scientific journal observed significant increases in lower body strength among perimenopausal and postmenopausal women who participated in strength training paired with creatine supplementation.

"Creatine supplementation led to significant increases in lower body strength across peri- and postmenopausal participants," the study found. "Perimenopausal women showed positive improvements in sleep quality." The researchers noted that no significant changes were observed in estradiol levels, suggesting that creatine's benefits may be independent of hormonal fluctuations associated with menopause.

Yasi Ansari, a senior dietitian at UCLA Santa Monica Medical Center, highlighted the importance of understanding the potential benefits of creatine supplementation for women's health during menopause. "Early research suggests creatine may support muscle and bone health, especially post-menopause when estrogen declines," Ansari said. "More research is needed to understand how creatine and strength training together influence these outcomes."

Beyond its potential benefits for muscle and bone health, Ansari noted that creatine has well-documented improvements in muscle strength and exercise performance. "We're also seeing emerging evidence for cognitive and mood support," she said. "Some studies suggest creatine may help with memory and concentration under stress or sleep deprivation."

Berry's advocacy for menopause awareness has sparked a critical conversation about the need for more research and education on menopause symptoms and management. As Berry emphasized, "No two women menopause the same way, and there's over 100 symptoms of menopause." By shedding light on creatine's potential benefits and the importance of understanding menopause, Berry hopes to empower women to take control of their health and prepare for the menopausal transition.

In the context of her menopause journey, Berry has become a vocal advocate for women's health and wellness, using her platform to promote awareness and education around this crucial life stage. As Ansari underscored, "More research is essential to understand how creatine and strength training together influence muscle and bone health in women during and after menopause." By embracing creatine and a holistic approach to health, Berry aims to help women navigate the challenges of menopause and thrive during this chapter of their lives.

Ultimately, Berry's use of creatine has sparked a broader conversation about the need for mainstream attention and critical research on menopause symptoms and management. By shedding light on the science behind creatine's benefits and the importance of menopause awareness, Berry hopes to empower women to take control of their health and embark on a more informed and holistic approach to managing the menopausal journey.