Creatine isn’t just for bodybuilders and athletes—women over 45 can benefit from it too. While it’s well-known for improving muscle strength and function, it has valuable benefits for women over 40.
Dr. Mary Claire Haver, who is considered to be one of the leading experts on menopause and women’s health is a big advocate for creatine supplementation in women over 40—especially during menopause. Muscle & Bone Health
She points out that as estrogen and testosterone levels drop during menopause, muscle, and bone loss become real concerns. Dr. Haver points to research showing that when combined with resistance training, creatine helps increase muscle mass and strength. Some studies even suggest it may help slow down bone loss, particularly in the hips and femur.
Brain & Mood Boost
Beyond its physical benefits, creatine might also be a secret weapon for brain health. Dr. Haver notes that studies suggest it can improve memory, reduce mental fatigue, and even support a better mood—something many women struggle with during menopause.
Boosts Muscle Strength
Creatine supplementation, especially when paired with resistance training, has been shown to significantly improve muscle strength in older women. Upper-body strength sees the most improvement, while lower-body gains tend to take longer—typically requiring at least 24 weeks of consistent training and supplementation. However, if you are adopting strength trainign into your lifestyle you will not only improve your lean body mass and reap the benefits of creatine’s original known purpose - increasing energy more efficiently and improving performance during workouts.
Enhances Functional Performance
Even short-term creatine use can improve lower-body motor function (like balance and coordination in tandem gait tests) without any negative side effects. It also helps increase grip strength and delays neuromuscular fatigue, both of which are key for staying independent as you age.
Affects Lean Mass, Not Fat Loss
Creatine can help increase lean muscle mass when used with strength training, but it won’t directly impact fat loss or body weight on its own.
Summary of Two Key Studies on Creatine for Women
1. Gotshalk et al. – Creatine & Muscular Performance in Older Women (European Journal of Applied Physiology)
- This study examined the effects of creatine supplementation on muscular performance in older women.
- Results showed increased strength, power, and improved lower-body motor function without any reported side effects.
- The findings suggest that creatine can help maintain muscle function and overall mobility in aging women.
2. Smith-Ryan et al. – Creatine Across a Woman’s Lifespan (Nutrients)
- This broader study looked at creatine’s role in women’s health at all life stages (pre-menopausal, menopausal, and post-menopausal).
- It found that creatine supplementation enhances strength, exercise performance, and even mood in women.
- The study highlights that creatine isn’t just for athletes—it can support muscle health, cognitive function, and well-being in women at different hormonal stages.
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How to Choose the Right Creatine Supplement
What to Look For:
✅ Creatine Monohydrate – The gold standard. It's the most researched and proven form for improving strength and energy, especially for women.
✅ Micronized Creatine – Breaks down more easily, making it easier to mix and digest.
✅ Amino Acid Blends – Some formulas include additional amino acids to support muscle recovery and metabolism.
✅ Third-Party Tested – Ensures purity, potency, and safety, so you know you’re getting a clean product.
✅ Transparent Labeling – No unnecessary fillers, artificial additives, or hidden ingredients.
What to Avoid:
❌ High Sugar Content – Added sugars can interfere with health goals and aren’t necessary for creatine to be effective.
❌ Improper Dosing – Stick to 3–5g per serving. Less than 3g may not be effective, while more than 5g could lead to bloating or digestive issues.
Great Articles on the subject:
The Supplement Menopausal Women Should Consider Adding to Their Routine
What Does Creatine Do For Women? Benefits, Side Effects, And How to Use The Supplement
By Addison Aloian, NASM-CPT and Olivia Luppino
