Hello Dr Huberman, please could you let me know of you have any answer as to why my Menzies stop while/when I take creatine. It is otherwise normal and not perimenopausal. I am 49 years old (female obviously). Really would appreciate it if you could provide me an answer for this. It only happens when I am taking creatine, when I stop creatine it comes right back one month later. Thank you in advance for your anticipated response. Look forward to readin your thoughts.

While Andrew Huberman hasn't addressed the specific issue of creatine affecting menstruation directly, there are several relevant points about creatine supplementation and its effects that might provide some insights.

1. Creatine Monohydrate: Creatine is often recommended for women due to its benefits for brain, mood, and gut health 1. Common dosages are typically 3-5 grams per day 2.

2. Side Effects: Some forms of creatine can cause gastrointestinal distress, which might influence your overall health 1. Switching to a purer form like Creapure might mitigate such side effects.

3. Hormonal Pathways: There is some evidence that creatine can influence hormonal pathways, notably dihydrotestosterone (DHT), which has implications for hair loss but might also suggest broader hormonal activity 3. Hormonal fluctuations could potentially impact menstrual cycles.

   
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4. Mood and Cognition: Creatine supplementation has various effects on mood and cognitive functions due to its role in brain energy metabolism 2 4. Changes in brain chemistry and mood could theoretically affect menstrual cycles.

Given the lack of specific data on creatine directly causing menstrual disruptions, it’s important to consult with a healthcare provider who can consider your personal health profile in more detail. They might recommend adjusting the dosage, switching the type of creatine, or exploring other factors that could influence your menstrual cycle.

There are several alternatives to creatine that can also enhance physical and cognitive performance. Here are some notable options:

1. Beta-Alanine: This supplement delays the buildup of acid in muscles, acting as a fatigue blocker. It's effective, well-studied, and safe, especially for muscle endurance during high-intensity activities. It helps improve muscular endurance and reduce fatigue1 .

2. Sodium Bicarbonate (Baking Soda): It's another effective supplement that can help buffer acid in the muscles, similar to Beta-Alanine. It's safe, inexpensive, and has a wide range of benefits across physical health and performance 2 .

3. Electrolytes: Proper electrolyte balance is essential for muscle function and hydration. Electrolytes can significantly improve physical performance, particularly in endurance activities 1 .

These alternatives provide various benefits without the potential hormonal implications of creatine. Always consult a healthcare provider before starting any new supplement regimen to ensure it's appropriate for your specific health needs.