Creatine is definitely the supplement of the hour right now. It is flooding social media feeds for any adult over 45 years old, with women over 40 driving sales. I’ve learned over the years: creatine is one of the most researched, effective, and safe supplements out there — and it’s not just for men. For men and women over 40, it can be a game-changer. It’s has helped me with focus and maximizing my effort when working out.
What I’ve Learned About Creatine
Creatine is something our bodies already make and store in our muscles to give us quick bursts of energy. You can get some from foods like red meat and fish, but natural levels decline as we get older. For me, that showed up as more fatigue, slower recovery, and the obvious muscle loss that comes with age.
One of the things I love about creatine is that it’s osmotically active — meaning it pulls water into your muscle cells. That extra hydration doesn’t cause bloating (which a lot of women worry about). It actually helps your muscles look fuller, recover better, and perform more efficiently. And as a woman in her 50s, I’ll take all the advantages I can get when it comes to staying strong and active.
How I Use Creatine
Like most supplements, not all creatine products are created equal. A lot of labels don’t match what’s really inside, and gummies in particular are notorious for being underdosed. SuppCo recently released a report that highlighted these inconsistencies, which really confirmed what I’d already suspected.
Personally, I keep both powder and gummies in my rotation. Powder is still my go-to — it’s reliable and delivers the full 3–5 grams per serving. But I’ll admit, I like having gummies around for convenience. Right now, I’ve been using Nature’s Aid gummies, which are my favorite, but I haven’t been able to find third-party testing to confirm the label claims. Two other gummy brands I trust more — because they were recommended in the SuppCo report — are Create and Force Factor. When it comes to powder, there are plenty of solid options I’m happy with, and I’ll link a few that are easy to grab on Amazon.
Why It Matters to Me (and Other Women in Midlife)
Here’s what I’ve experienced — and what the research supports:
Keeps muscle and strength on my side. Starting around 40, women lose 3–8% of muscle every decade. Creatine, combined with strength training, helps me keep lean muscle and build strength more effectively than training alone.
Supports stronger bones. After menopause, bone health becomes a bigger concern. Studies show that creatine plus progressive strength training can actually improve bone mineral density. For, I am committed to aging without losing my ability to be highly active.
Helps my brain, too. Creatine isn’t just about muscles. I notice I feel sharper and less foggy, which makes sense since research shows it fuels brain function as well.
Fights fatigue. This one has been a game-changer for me. Creatine helps my body regenerate energy faster, which means I don’t feel as wiped out after training and I can stay consistent week after week. Honestly, I notice it most on those long days running my gym. The physical demands of my job aren’t going anywhere — but my body is still aging. If I want to keep performing at a high level, I know I need to keep building and protecting my muscular endurance.
Product Suggestions - Gummies
Force Factor Creatine Monohydrate Gummies -
This brand has stronger backing and more third-party support, which gives me confidence in its quality. I don’t love the flavor as much as Nature’s Aid, but it’s very affordable and a solid option.
Create Creatine Monohydrate Gummies
I haven’t tested this brand yet. Because it’s more expensive, I haven’t prioritized rotating it into my routine, but I do plan to assess it in the future to compare results.
I really like the taste and texture of this gummy, which makes it easy to take consistently. However, I haven’t been able to find any third-party reviews to confirm the accuracy of its dose. For now, I’m going to finish this bottle and reassess after a couple of months. It’s also very affordable, which is a plus.
Product Suggestions - Powders
Nutricost Creatine Monohydrate Micronized Powder
I have been using this brand on and off for years and also buy this for my teens. It is a reliable brand for me. It is very affordable.
Jocko Fuel Creatine Monohydrate Powder
Jocko products in general are solid. They do appeal to a the athletic and performance world. Since I buy creatine for my entire family (this includes my teens) I do not buy their creatine because of cost but I highly recommend it.
My Thoughts on Safety
Creatine has been researched for decades, and at the recommended dose of 3–5 grams per day, it’s proven safe. That said, I always tell women to check with their doctor first. Be specific when you ask so your doctor can look at your medical history and any medications you’re on.
Some women notice a little water retention at first, but in my experience, that happens inside the muscle tissue — not as uncomfortable bloating. I actually see it as a positive because that hydration helps my muscles perform better.
Chart below were take directly from the SuppCo Report linked above.
