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When you think of Creatine, you may envisage bodybuilders or athletes. But for women in midlife—especially those going through the transition of perimenopause into menopause and beyond—creatine is emerging as a valuable tool for muscle, bone, brain and general health. Research increasingly suggests that women may gain distinct advantages from creatine supplementation.
The Case for Creatine for Women
1. Preserving muscle mass & strength
During menopause and beyond, many women experience accelerated muscle loss (sarcopenia) and a reduction in strength due to the drop in oestrogen. Research shows that when creatine is paired with resistance training, post-menopausal women had better gains in muscle strength and size than training alone. Maintaining lean muscle helps with mobility, independence, metabolism and reducing injury risk.
2. Supporting bone and skeletal health
Bone loss is a major issue post-menopause as oestrogen declines. Several studies indicate that creatine + resistance training can favourably influence bone geometry and markers of bone health in older women. Stronger muscles = stronger bones + lower fall & fracture risk.
3. Enhanced energy metabolism & workout tolerance
Creatine’s core role is supporting cellular energy (ATP/ phosphocreatine) and thus it may help menopausal women maintain exercise capacity, recover faster and feel less fatigued.
4. Cognitive support – “menopause brain fog”, mood & brain health
Many women report brain fog, memory lapses, poor focus and mood shifts during perimenopause/menopause. Creatine may help by supporting brain energy metabolism, resilience under stress, and perhaps even mood. While more research is needed, early findings are promising for women.
5. Overall longevity, metabolic & wellness support
Beyond the gym, creatine may support metabolic health (e.g., glucose regulation), reduce inflammation, and contribute to resilience of tissues and the nervous system—factors particularly relevant during midlife and beyond.
Why creatine particularly matters for women in menopause
- Women tend to have lower natural creatine stores than men: one review states females exhibit about 70-80 % lower endogenous creatine stores (MDPI).
- As women move through perimenopause and menopause, hormonal shifts (especially falling oestrogen) influence muscle mass, bone density, metabolism, energy and cognitive health. Creatine may help mitigate some of these changes. (Designs for Health)
- Since women often consume less dietary creatine (from meat/fish) and may have lower stores, supplementation becomes a more appealing strategy. (Healthline)
My recommended creatine supplement
The most popular type of creatine is creatine monohydrate, because it is highly effective, very affordable, safe, and is also the most studied (see below if you are interested in a list of the other forms). I prefer to take the micronised creatine monohydrate because it mixes more easily. It is the same chemical compound but the particles are smaller.
There are many ways to take creatine as it comes in a number of different supplement forms:
I recommend the unflavoured powder forms because they are versatile and easy to take; you can mix with liquid or food without affecting their taste. You can also buy the powders in pouches which makes them easier to store. I started with capsules but had to take a lot to meet the daily dose! The liquid versions and the gummies/bars also often have less creatine per serving and so you’ll need a lot more to achieve the benefits.
Buy my preferred (cGMP certified) creatine supplements on Amazon:
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How to use Creatine during menopause – Practical Guidance
- A commonly recommended maintenance dose for women is around 3-5 g per day of creatine monohydrate.
- Some older studies used higher doses (e.g., 0.3g per kg of ideal bodyweight per day) especially when combined with training, but for many women a consistent 3-5 g/day is sufficient.
- Pair creatine supplementation with resistance training (weight-lifting, body-weight strength work) for maximal benefit—especially for muscle and bone outcomes.
- Stay hydrated and maintain good general nutrition; as with any supplement, does not replace exercise, healthy diet, sleep, hormone-care or medical supervision.
- If you are pregnant, breastfeeding, have kidney or liver conditions, or are on certain medications, consult your healthcare provider first. (Research suggests creatine is safe for healthy adults, but medical advice is always wise.)
Why starting now matters – but it’s never too late
Whether you’re in early perimenopause (noticing first shifts in hormones) or have reached menopause (or post-menopause), the benefits of creatine apply across the spectrum. The earlier you support muscle and bone health, the more you may offset long-term risk of frailty, falls, cognitive decline and loss of vitality. As one article put it: “women in midlife may benefit from a ‘gym-bro’ supplement” (i.e., creatine) to support muscle, brain and energy. (The Independent)
On the flip side: even if you’re further along, adding creatine now can still deliver benefits—the body and brain remain responsive. It’s one more tool in your wellness toolkit.
In Summary
For women navigating menopause, creatine offers multi-system support: maintaining strength and muscle, supporting bone health, boosting energy and workout capacity, sharpening cognition and potentially supporting mood. It is well-researched (especially in men, but increasingly in women) and while not a “magic pill”, when used alongside strength training, healthy diet and lifestyle it can help you age stronger, sharper and more resilient.
If you’re considering it, talk with your healthcare provider, choose a trusted creatine monohydrate supplement (third-party tested), and commit to consistent use (daily) plus strength training.
Reference List: Common Types of Creatine
- Creatine Monohydrate
The classic and most researched form. It’s creatine bonded to a water molecule. Most studies use this. - Micronised Creatine Monohydrate
The same chemical compound as monohydrate, but the particles are smaller (micronised) so it dissolves better and mixes cleaner. - Creatine Hydrochloride (HCl)
Creatine bonded to a hydrochloride group to improve water solubility, absorption claims, possibly gentler on stomach. But fewer strong studies. - Creatine Ethyl Ester (CEE)
Creatine with an ester attached, with marketing claiming better uptake. However, evidence suggests it may convert more to creatinine (the waste product) and be less effective. - Buffered Creatine (e.g., branded forms like “Kre-Alkalyn”)
Creatine combined with alkaline compounds (buffering) to reduce stomach acidity issues and improve stability. Research does not clearly show superiority over monohydrate. - Creatine Citrate
Creatine bonded to citric acid. More soluble in water, but lower percentage of pure creatine by weight (because of the acid molecule). - Creatine Malate (or di-/tri-creatine malate)
Creatine bonded with malic acid (which participates in energy cycles). Claims relate to endurance, solubility, but less research than monohydrate. - Creatine Magnesium Chelate
Creatine bound to magnesium; designed to support absorption and perhaps reduce conversion to waste. But again: limited comparative research. - Creatine Gluconate
Creatine bound with a gluconic acid or glucose-derived group; theorised to use insulin/glucose transport for uptake. Research is very limited. - Creatine Nitrate
Creatine bonded to a nitrate group (nitric oxide precursor). Intended to combine creatine benefits + nitrate benefits (blood flow). More niche and less robust evidence. - Liquid or Effervescent Creatine
Pre-dissolved formulas or effervescent tablets/powders. Convenient, but creatine can degrade in solution over time, so may be less reliable.
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Photo Credit
Cover image by Centre for Ageing Better on Unsplash