However, a recent study has revealed it could potentially be beneficial beyond exercise, improving brain fog and sleep quality in perimenopausal and menopausal women. Now, the supplement could potentially offer relief to some of the most common menopause symptoms, including brain fog and disrupted sleep. It is popular amongst those who exercise, with studies showing that regularly taking creatine can help increase muscle growth. Researchers at St. Olaf College in Minnesota looked at the potential benefits of creatine monohydrate for women who were perimenopausal and menopausal. It’s recommended for those taking a creatine supplement to take three to five grams daily.