Creatine isn't just a muscle supplement. New research on perimenopausal and menopausal women shows it may also support memory, reaction time, and mood — here's what the science actually says.

For women in perimenopause and menopause, both soy and whey protein are excellent choices for preserving muscle and strength. The old fear that soy raises estrogen or feeds breast cancer risk isn't supported by the research. Whey has a slight edge in leucine content, which drives muscle protein synthesis, but soy isoflavones offer bonus support for bone health and cardiovascular markers during the menopause transition. My advice: pick whichever one you'll actually drink consistently, hit 25-30g of protein per serving, and don't overthink it.