Halle Berry Uses Creatine for Her Menopause Symptoms. Here’s What Scientists Confirmed About Its Role
Halle Berry has spent the past few years turning her own menopause experience into a public mission, and her latest revelation is putting a once-niche supplement squarely in the mainstream wellness conversation, creatine. Speaking on a February 2026 episode of “The Run-Through with Vogue” podcast, the Oscar winner said creatine has become a regular part of her routine, specifically because of how it helps her manage brain fog.
“I’m taking an all new set of vitamins and supplements. Magnesium, I’m taking creatine. I thought, ‘Creatine? I’ll never take creatine. That’s going to blow me up.’ No, a girl needs that for brain fog. It helps with brain fog,” Berry said.
Why Halle Berry Added Creatine to Her Routine
Berry told the podcast that understanding menopause forced her to overhaul nearly every part of her health and wellness routine, from how she eats to how she trains. Creatine, along with magnesium and peptides, became part of that reset.
“I’ve upped my meditation. I’ve changed the way I eat. I used to be very keto, and I didn’t have any carbs, no pasta, no rice. I realized down this path of life I need some carbs. I need them more probably in vegetables, but I also need a little rice. I lift heavier than I ever used to lift. I never lifted weights. I always did like cardio or running or something very physical. Now I’m just in the gym lifting weights,” Berry said.
Why Menopause Changed Everything for Her
Berry has been candid about how blindsided she felt when perimenopause arrived. She found a medical system she felt was poorly equipped to support women through the transition, which inspired her to launch her health and wellness brand, Respin.
“Nobody ever talked to me about menopause,” Berry said. “My ego made me think I was gonna skip it … [I thought,] If I just exercise and eat right and stay conscious, I will just miss this menopause thing.”
She added that “doctors don’t really understand the menopausal body,” explaining it’s only a small section of their training in medical school. “These are all things we can deal with if we have the proper information,” she said.
On the Respin website, Berry wrote that she discovered she was in perimenopause at 54 “abruptly, with no warning from my doctors,” and described being one of “the millions of women who spent 4-5 years of their lives being misdiagnosed, or not diagnosed at all.” Her doctors, she said, told her she was “simply aging.”
What Research Says About Creatine for Women in Menopause
The science behind Berry’s choice is still developing, but emerging studies suggest creatine may offer real benefits for women during and after menopause, particularly for strength and possibly sleep quality. A 2025 study followed 15 women with a mean age of 54, including five in perimenopause and 10 in postmenopause, over 14 weeks of twice-weekly total body strength training paired with creatine supplementation.
The study used a Bod Pod to analyze body composition, an estradiol spit test, cognitive assessments, a weekly mood and sleep questionnaire, and an isokinetic dynamometer to measure muscle strength. Researchers reported that “creatine supplementation led to significant increases in lower body strength across peri- and postmenopausal participants,” with perimenopausal women showing “positive improvements in sleep quality.” No significant changes were observed in estradiol levels.
Yasi Ansari, MS, RDN, CSSD, senior dietitian at UCLA Santa Monica Medical Center, told UCLA Health that in women, “early research suggests creatine may support muscle and bone health, especially post-menopause when estrogen declines.” She noted that more research is needed to understand how creatine and strength training together influence these outcomes.
Ansari said benefits include 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.”
A 2025 review suggested creatine may help maintain healthy bones by increasing strength and improving balance, and a 2019 review found that taking creatine while doing resistance training may help reduce the likelihood of falls by addressing key risk factors.
Why Berry Wants Younger Women Paying Attention Now
Berry’s broader message is that menopause shouldn’t be a surprise, and that the conversation needs to start long before symptoms do. She stressed that women now spend roughly half their lives in a menopausal body, and the earlier they understand what’s coming, the better equipped they’ll be to navigate it.
“As women, we now are understanding we spend half our lives in our menopausal body from 40 to 80. We’re living until our 80s, and it starts late 30s, early 40s. … It starts when our baby-making years are over, which is 35. We start to lose our estrogen and what my goal is, is to make sure that younger women start to understand that this is a chapter of your life that’s coming, you can’t do anything about it. There’s nothing to be afraid of. It can be your best chapter yet, but you need to know what to do so that you can arrive at these years and not plummet, but you can just sort of sail into that and know all the things to take and things to do so that you don’t have to miss a beat,” Berry said.
She also emphasized that more research is essential, because “no two women menopause the same way and there’s over 100 symptoms of menopause.”
This article was created by content specialists using various tools, including AI.
