Once considered a supplement reserved for elite athletes and bodybuilders, creatine is now gaining attention for its potential benefits beyond the gym. Traditionally associated with male weightlifters and serious gym-goers, creatine has been tucked away in sports nutrition stores for decades – until now.
Researchers are beginning to explore whether creatine could play a role in supporting women during midlife – a stage often marked by changes in muscle mass, bone health, and energy levels due to ageing and hormonal changes.
From its potential benefits to safety considerations, here’s everything you need to know.
What is creatine?
Creatine is a naturally occurring compound stored in muscles and the brain, where it helps generate energy for short bursts of activity. It’s found in foods such as red meat and seafood, and the body also produces small amounts on its own.
As a supplement, creatine has long been popular among athletes for improving performance. Now, evidence is building around its potential benefits outside the gym, with studies suggesting it may support strength, stamina, and even cognitive function in midlife and beyond.
Should I take creatine?
From your 40s onwards, the gradual loss of muscle and bone density becomes more apparent. Hormonal changes associated with perimenopause and menopause can accelerate the process, leaving many women looking for ways to maintain energy and vitality.
Research indicates that creatine, when paired with regular resistance or weight-bearing exercise, may help preserve lean muscle and functional strength. A study published in Bone Reports found that postmenopausal women who used creatine with resistance training showed improved bone density markers.
While it’s not a substitute for staying active, it may offer additional support when it comes to healthy ageing. There is also early evidence pointing to a role in brain health, particularly in reducing fatigue, though more research is needed.
A meta-analysis in Ageing Research Reviews found creatine supplementation improved cognitive performance, especially in older adults experiencing hormonal shifts.
Is creatine safe?
For most healthy adults, creatine is generally considered safe at recommended doses, although side effects such as digestive discomfort or fluid retention can happen. It should always be used as directed and discussed with a GP, dietitian, or nutritionist before taking it, especially if you have underlying medical conditions.
And no, it won’t lead to bulky, bodybuilder-level muscles. In reality, creatine supports energy production and recovery, rather than directly causing muscle growth. For most of us, its impact is more about helping preserve muscle tone, supporting bone health, and boosting vitality.
How do you take creatine?
The most common and well-studied form is creatine monohydrate, usually available as a powder that can be mixed with water or smoothies.
Some people follow a short ‘loading phase’ of higher doses before moving to a smaller maintenance amount, while others prefer a steady daily intake. The best approach varies depending on diet, activity levels, and overall health – just be sure to check in with your healthcare provider first.
