People ask me about supplements all the time and one of the hot topics lately is creatine.
When most people hear the word creatine, they usually picture a guy in a tank top, chugging a protein shake between sets and the gym. And for decades, that's exactly who the marketing was aimed at.
But here's the thing: creatine is one of the most researched supplements on the planet, with hundreds of clinical trials across every age group. And some of the most interesting research happening right now is about women. Specifically, women in midlife.
We gals in this stage of life need all the support we can get, especially when it comes to products with real research to back them up. So ladies, whether you've never picked up a dumbbell or you've been lifting for decades, this post is for you.
So, What Is Creatine Anyway?
Creatine is a compound your body already makes, built from three amino acids (arginine, glycine, and methionine). You also get a little from food, mainly red meat and seafood. Most of it lives in your muscles, with smaller amounts in your brain.
Here's a simplified version of how it works. Your muscles run on a quick-burst energy currency called ATP. When you do something hard and fast, like lifting something heavy, sprinting for the train, or grinding out the last few reps, you burn through ATP quickly and creatine helps you regenerate it. Think of it as topping off your muscles' energy reserve tank so it takes longer to hit empty.
That's really it. No magic, no hormones, and no, it's not a steroid. It's a naturally occurring compound doing one very specific job.
Creatine doesn't build muscle on its own. What it does is enable you to work harder and longer which translates into better results from the work you're doing.
It's Not Just for Gym Rats
Creatine most consistently improves the performance of resistance training, which is why the lifting crowd found it first. But the research doesn't stop there, and neither should the conversation. Here's who I think stands to benefit most:
Anyone who strength trains. If you lift, even a couple of days a week, creatine can help you train harder and recover better.
Women and men as they age. Muscle loss is one of the quiet realities of getting older, and creatine plus resistance training produces most of the strength and muscle benefits researchers see in older adults.
Vegetarians and vegans. Dietary creatine comes almost entirely from meat and fish, so plant-based eaters tend to start with lower stores.
Anyone who wants some extra brain support. Your brain stores creatine too. Several studies show improved cognitive processing, particularly when you're fatigued or sleep-deprived, though the evidence is still developing.
Notice what's not on that list: a requirement to look like a bodybuilder, or to spend your life in a gym. Strength matters for every one of us, and creatine is just one tool that can support it.
What Creatine Can Do for Women, Stage by Stage
Here's something that doesn't get talked about nearly enough: women naturally have 70 to 80 percent lower stores of creatine than men. Add in the fact that sex hormones influence how our bodies make and use creatine, and you start to see why researchers are paying more attention to women across the lifespan. And honestly? It's about time. Most of the early research was done on men, and women were an afterthought.
Our reproductive / menstruating years. Creatine appears to be effective for improving strength and exercise performance in premenopausal women. Researchers also suspect supplementation may matter more during certain phases, like menstruation, pregnancy, and postpartum, because of how hormones shift creatine metabolism. One important note: the safety of creatine during pregnancy and breastfeeding hasn't been well established, so please talk with your provider before taking it if that's you.
Perimenopause. Unfortunately but not surprisingly, this is where the research is thinnest. One small 14-week study of 15 peri- and postmenopausal women (average age 54) who did supervised strength training found significant gains in lower-body strength alongside creatine supplementation, and the perimenopausal women reported better sleep quality. That's encouraging, but it was a very small study, and it wasn't a randomized trial. Given how common brain fog and mood changes are during this transition, and creatine's emerging role in brain energy, there's a strong rationale for more research here. We're just not there yet.
Since I started using creatine regularly myself, I have better muscular endurance in my workouts and I've seen steady improvements in my strength and recovery. If I don't take it as consistently, I notice that I struggle a bit more in tougher workouts and I don't recover as quickly. Many of my perimenopausal clients have reported the same results, so while research may still be lacking, women's personal experiences are not to be dismissed.
Postmenopause. This is the best-studied window. A recent systematic review and meta-analysis found that creatine, particularly at 5 grams a day or more combined with resistance training, produces small but meaningful gains in lean mass and strength in postmenopausal women, without evidence of harm.
What about bone? This is where I'd urge you to be wary of anyone who oversells it. Some earlier research suggested creatine plus lifting might slow bone loss, but larger and longer trials, including a two-year study, haven't found a clear benefit for bone density. The honest answer right now is that it's unclear. What is clear is that the combination of creatine and resistance training is where the muscle and strength benefits show up. Creatine on its own, without the training, appears to do far less.
An Emerging Use: Protecting Muscle on GLP-1 Medications
This is a big conversation in the wellness world right now, so let's talk about it. GLP-1 medications like semaglutide and tirzepatide can be extremely helpful if used appropriately. The crucial component is taking proper care of your body while using one of these medications.
Here's the concern. These medications can lead to significant weight loss, and in some cases up to 40 percent of that weight can come from lean mass rather than fat. That matters, because muscle is metabolically active tissue. It supports your strength, your blood sugar regulation, your balance, your independence as you age, and research links it to brain health, too. Weight loss and fat loss are NOT the same thing, and losing fat while also losing muscle isn't the win it looks like on the scale.
Creatine is being looked at as a possible tool for this. Researchers have proposed that it could help in a few ways: supporting the energy your muscles need to train, supporting the signals that build and maintain muscle, and possibly helping with how muscles take up glucose. It already has a strong track record for preserving and building lean mass in other situations, including older adults and people in a calorie deficit.
At this point research is still thin, and as of right now, there are no completed randomized controlled trials testing creatine specifically in people taking GLP-1 medications. What we do have is a solid scientific rationale and a pilot trial underway testing creatine alongside resistance training in people just starting GLP-1 therapy. I'll be watching for the results, and I'll share them when we know more.
In the meantime, the foundations are the same. Adequate protein and resistance training are what protect your muscle, and appetite suppression can make it genuinely hard to eat enough protein. Creatine isn't a substitute for either one. If you're on a GLP-1, it's worth a conversation with your prescriber about whether creatine makes sense for you, especially if you have any kidney concerns or other health conditions.
How Much Should You Take?
The standard, well-supported dose is 3 to 5 grams a day, or roughly 0.1 grams per kilogram of body weight. That's it. One small scoop, once a day.
You may have heard about a "loading phase," which means taking around 20 grams a day for 5 to 7 days to fill your muscles up faster. It works, but it isn't necessary. Taking 3 to 5 grams daily gets you to the same place in a few weeks, with less chance of the digestive upset that higher doses can cause. Some studies in postmenopausal women have used higher doses for specific muscle outcomes, so if that's you, it's a good question to bring up with your practitioner. For most of us, slow and steady is the way to go.
Some people are more sensitive and can experience GI symptoms even on small doses, so if that's you, you can try splitting your dose into two smaller servings, taking it with food, or switching to micronized creatine monohydrate. If the symptoms persist, it may not be a good option for you.
Which Form Is Best?
Creatine monohydrate is the winner.
It's the most studied form by a wide margin, it's nearly completely absorbed, and it's usually the cheapest. You'll see plenty of fancier versions on the shelf, like buffered, hydrochloride, and "enhanced absorption" formulas, all promising to be better. The research hasn't shown any of them to be superior, and they often contain less actual creatine for a higher price. If you want something that mixes more easily, micronized creatine monohydrate dissolves better in liquid and is still the same compound.
And this is where I'll repeat myself again and again - supplements are not well regulated, and quality varies greatly. Creatine product testing has found some with far less creatine than the label claimed, especially in gummies and liquids, so look for a third-party tested product, and buy from a source you trust rather than a random search result or brand pushed on social media. Thorne and Designs for Health/Designs for Sport are my go-to's.
How to Take It (It's Easier Than You Think)
Mix it into anything. Water, a smoothie, your morning coffee. It's easy to mix, especially the micronized kind. Some people don't love the taste, though. If that's you, mix it into something that masks it, like a smoothie. I add a scoop to my protein shake or smoothie and can't taste it at all.
Timing doesn't matter much. Consistency matters far more than whether you take it before or after a workout. Pick a time you'll actually remember, and take it every day, including rest days. Taking it with a meal is good, but not a requirement.
Be patient. If you skip the loading phase, give it three to four weeks of daily use before you decide whether it's doing anything for you.
Expect a small bump on the scale. Some people notice a little weight gain in the first couple of weeks. That's typically water moving into your muscle cells, not fat gain.
Drink your water. Stay well hydrated as you should anyway.
Pair it with the basics. Strength training and enough protein are what turn creatine from "fine" into "worth it."
Creatine is considered safe for most healthy adults at standard doses, and decades of research backs that up. That said, please check with your doctor first if you have kidney disease or other kidney concerns, if you're pregnant or breastfeeding, or if you take medications and aren't sure how they mix.
Click here to purchase Thorne and Designs for Health creatine as well as other practitioner-grade supplements with my client discount. I have carefully curated my "favorites" list to include only products from brands that I trust and are well-respected within the functional medicine community. I do make a small commission from your purchases which helps support my small business.
The Part That Actually Matters
Here's what I hope you'll take from this.
Strength is not a vanity project. It's how you carry your groceries, climb the stairs, catch yourself when you trip, and stay independent for as long as possible. Creatine isn't a magic pill, and it won't replace lifting, eating enough protein, sleeping, or any of the other foundational pieces of health. But it is a safe, affordable, well-researched tool for both men and women that can be very effective if used correctly.
It is not too late to start building muscle! You are not too old. And you do not have to become a gym rat to take your strength seriously.
If you're wondering whether creatine makes sense for you, or you want help building a strength and nutrition plan that supports you through perimenopause and beyond, I would love to talk. My free Coffee Talk is a 50-minute, no-obligation conversation where we talk about where you are and what feeling your best actually looks like for you. No pressure, no pitch. Just two women talking honestly about this season of life.
Schedule your free Coffee Talk here.
You are not alone in this. Let's stay strong together.
Sending love from Portugal. 🌊
— Jeannie
This post is for educational purposes and isn't medical advice. Please check with your healthcare provider before starting any new supplement.
This post reflects my own expertise, experience, and perspective as a nutrition professional. The ideas and recommendations here are mine, but I do use AI tools to help with research and drafting. I review, fact-check, and edit everything before it’s published.
References:
Safety, Dosage, and General Overview
• Journal of the International Society of Sports Nutrition: Common Questions and Misconceptions About Creatine Supplementation: peer-reviewed review covering kidney safety, dehydration, loading phases, and whether creatine is "only for males"
• Gatorade Sports Science Institute: Safety and Efficacy of Creatine Monohydrate, 25 Years of Research: dosing, safety, performance, and brain findings
• Frontiers in Nutrition: A Short Review of the Most Common Safety Concerns Regarding Creatine Ingestion (2025): addresses kidney, cancer, dehydration, and GI concerns
• Harvard Health: What Is Creatine? Potential Benefits and Risks: accessible overview of dosage and form
• Cleveland Clinic: Creatine, What It Does, Benefits, Supplements and Safety
• International Society of Sports Nutrition: Creatine Is Safe and Should Not Be Restricted (2025): position statement citing 680+ clinical trials
Forms of Creatine and Product Quality
• Pashayee-Khamene et al., JISSN 2024: Creatine Supplementation Protocols and Body Composition, a Systematic Review and Meta-Analysis: notes that monohydrate is nearly completely absorbed and that alternative forms haven't been shown superior
• Examine: Creatine Benefits, Dosage, and Side Effects: independent research summary, including product quality concerns and pregnancy/breastfeeding caution
Creatine and Women Across the Lifespan
• Smith-Ryan et al., Nutrients 2021: Creatine Supplementation in Women's Health, A Lifespan Perspective: source for lower endogenous creatine stores in women and hormone effects on creatine metabolism
• Hall et al., JISSN 2025: Impact of Creatine Supplementation on Menopausal Women's Body Composition, Cognition, Estrogen, Strength, and Sleep: the small 14-week peri- and postmenopausal pilot study
• Low-Dose Creatine Supplementation in Older Women, One-Year Randomized Trial (Bone, 2015): no change in bone density with 1 g/day
Creatine and GLP-1 Medications
• Creatine Supplementation for Preventing Muscle Atrophy in Patients Taking Incretin-Based Pharmacotherapies, a Perspective (ScienceDirect, 2026): the mechanistic rationale, and the source for the up-to-40-percent lean mass figure
• ClinicalTrials.gov NCT07625202: Creatine Supplementation During GLP-1a Therapy (University of Saskatchewan): active pilot trial, results not yet published
• ClinicalTrials.gov NCT07457437: Function and Lean Mass Preservation With Resistance Exercise During GLP-1RA Treatment: tests a structured resistance exercise program, not creatine supplements; it uses D3-creatine only as a tool to measure muscle mass
• Harmon et al., Nutrients 2021: The Application of Creatine Supplementation in Medical Rehabilitation: broader evidence on creatine and muscle atrophy
