In recent years, creatine has outgrown its “gym bro” reputation to become a go-to supplement for a much wider range of people. Still, there’s one group that’s often left out of the conversation: middle-aged and older women.
The potential benefits of creatine for women over 40 are profound. Here’s a closer look at why women should consider adding the supplement to their routines, especially as they approach and surpass middle age. (Go ahead and forward this one to your mom!)
- ABOUT OUR EXPERTS: Roxana Ehsani, M.S., R.D., C.S.S.D., is a board-certified sports dietitian. Sharon Gam, Ph.D., C.S.C.S., is an exercise physiologist and certified strength and conditioning coach.
1. Supports Muscle Mass
ICYMI: Creatine is broken down to make ATP, the form of energy all cells utilize. That’s why it’s best known for supplying the goods you need to sprint faster, lift heavier, and push through tough workouts. Over time, this enhanced performance supports your ability to build muscle mass.
Turns out, these perks (which are creatine’s main claims to fame) are particularly relevant for middle-aged and older women.
You see, muscle mass declines with age, so the fact that creatine helps maintain and grow muscle mass is notable for older women, says board-certified sports dietitian Roxana Ehsani, M.S., R.D., C.S.S.D. In fact, adults can lose roughly three to eight percent of their muscle mass per decade starting in their 30s, with the rate accelerating for women after menopause. In extreme cases, this muscle loss can progress to sarcopenia, which has been shown to impact everything from metabolism to mobility.
Read More: 6 Workout Tips For Improving Postmenopause Health
Strength training alone can help slow this process. However, Ehsani says that combining resistance training with creatine supplementation is really where it’s at. “Research shows that when you pair creatine supplementation with resistance training, it can help increase lean muscle mass,” she says. One 2021 review, for example, found that middle-aged to older women who supplemented with creatine during resistance training achieved greater gains in muscle strength than those who just strength trained.
2. Benefits Bone Density
Your muscles aren’t the only thing getting strong on creatine: “Research suggests that creatine may also support bone health, particularly when combined with strength training,” says Ehsani.
One study on post-menopausal women found that those who supplemented with creatine while participating in resistance training better maintained bone mineral density than those who did not supplement. Meanwhile, another study suggests that creatine supplementation may improve bone geometry (basically, bones’ structural soundness) in post-menopausal women.
Experts believe that this benefit happens, largely, indirectly. By enabling the muscles to generate more force and power, creatine supports the body in increasing the mechanical load placed on the bones during training. And research suggests that a greater load placed on the bones during exercise translates to greater bone maintenance and resilience over time.
“These bone benefits are especially notable for women in mid-life, as bone mass declines with age,” Ehsani says. Women can lose up to 20 percent of their bone density in the five to seven years following menopause, which significantly increases the risk of osteoporosis and fractures. Because of this, strategies like that support both muscle and bone—ahem, resistance training paired with creatine—can be especially impactful during this life stage, she says.
3. Clears Brain Fog (And Boosts Mood)
With brain fog and forgetfulness among the hallmark symptoms of menopause, women in midlife may be relieved to learn that creatine may support cognitive function, too.
As it turns out, ATP—the form of cellular energy creatine helps replenish—is the primary fuel source for our muscles and brain, according to exercise physiologist and certified strength and conditioning coach, Sharon Gam, Ph.D., C.S.C.S. By supporting levels of available energy in your thinker, creatine may help the brain cells fire more effectively, she explains.
“There is research showing creatine can help prevent cognitive decline that happens as part of natural aging—menopause included,” says Ehsani. One 2025 study published in the Journal of the American Nutrition Association found that eight weeks of creatine supplementation improved cognitive performance (reaction time, processing speed) and reduced mental fatigue in perimenopausal and menopausal women.
Read More: 5 Nutrients You Need To Avoid Brain Fog
As a bonus, this natural compound may also do your mood a solid. “Studies have shown supplementing with creatine may support mental health,” Ehsani adds. That’s no small feat, given that roughly one in four women experience depressive symptoms during the menopausal transition, when hormonal shifts can impact mood.
Is creatine a cure-all for cognitive changes during menopause? No. But because it plays a key role in the brain’s energy production, it shows promise as a tool for supporting focus, mood, and mental sharpness during this life stage.
4. Supports Sleep (And The Sleep-Deprived)
Creatine may also be helpful for women who are running on less-than-ideal sleep. Spoiler alert: That’s many women in the menopause transition! Listed among the symptoms associated with inadequate sleep in menopause: irritability, forgetfulness, depression, and clumsiness.
Thankfully, “there’s some evidence that creatine supplementation can help counteract the negative effects of sleep deprivation, which can be a big issue around menopause,” suggests Gam.
Recently, a December 2025 study published in Nutrients reported that participants who supplemented with creatine experienced better sleep quality than those who took a placebo. Meanwhile, a study published in Scientific Reports found that a single, high dose of creatine—20 to 30 grams, based on body weight—offset the impact of sleep deprivation on ATP production in the brain.
5. May Promote A Healthy Weight
The idea that midlife often brings frustrating body composition changes—namely, increased fat mass and decreased lean mass—is well documented. On average, women put on about five pounds during menopause.
While creatine isn’t a weight loss supplement per se, it can play a supportive role in body composition and metabolic health.
“By increasing lean muscle mass, creatine supports a healthy weight and improved body composition,” says Ehsani. Muscle mass is a more metabolically active tissue than fat mass, which means it burns more calories, she explains. So, by helping you preserve and/or build muscle, the compound indirectly supports a higher metabolic rate, even when you’re at rest.
Creatine’s ability to reduce mental fatigue may also help users stay focused and push through challenging workouts, she adds. Over time, this may translate to greater training adaptations (a.k.a calorie-burning muscle). Additionally, because it supports sound sleep (again, the time the body recovers from exercise), creatine may make it easier for the body to consistently stick to an exercise routine without injury—arguably, the most notable factor of long-term metabolic health and wellbeing.
How Middle-Aged Women Should Supplement With Creatine
Creatine is primarily found in animal-based products like meat, fish, and dairy. While women can certainly get some of the compound through diet, research consistently shows that women tend to consume these options at lower rates than men. The takeaway? Supplementing definitely offers incremental benefits.
Rest assured, “creatine is highly researched, safe, and inexpensive,” says Gam. More than 1,000 studies have examined its effects, and a month’s supply typically costs less than many daily wellness habits, making it a relatively low-lift addition to your routine with potentially high payoff.
Creatine dosing recommendations for women in perimenopause and beyond are the same as the rest of the population: three to five grams of creatine monohydrate daily. “This is the amount that’s generally considered safe and is well-tolerated by most people,” says Ehsani.
At this dose, it takes roughly four weeks for creatine stores to build up in the muscles, brain, and rest of the body enough for users to notice a difference, notes Gam. “That’s why some people opt for a loading phase when they first start supplementing, which involves taking around 20 grams per day for five to seven days before dropping down to a maintenance dose,” she says.
That said, “loading phases can increase the likelihood of gastrointestinal symptoms like bloating or stomach discomfort,” says Gam. For women in mid-life, who may already be navigating digestive changes due to menopause, or are already juggling multiple supplements and medications, a steady daily dose is the more sustainable approach, she suggests.
Creatine is available in a variety of formats, including powders, capsules, and gummies. The best option? The one you’ll actually take consistently. “What matters more than format, or even timing, is consistency,” says Ehsani. So find a product you love, and stick with it!