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, mood and energy levels due to ageing and hormonal shifts.
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.
“Creatine isn’t a vitamin or mineral, even though we supplement like it is,” says exercise scientist and nutritionist Amelia Phillips. “Think of it as your body’s backup battery. When your muscles or brain need energy quickly, creatine helps refill your energy stores so you can keep performing.”
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.
According to nutritionist and founder of JSHealth Vitamins, Jessica Sepel, while muscle support is often the headline benefit, there may be broader effects too. “One of the most compelling health benefits is enhanced mood. There is emerging evidence that creatine may help reduce melancholy, especially for women.”
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.
Women also start from a different baseline. “Women have a 70 to 80 per cent lower baseline of creatine stores than men. This means we often have less readily available energy for our muscles, especially during times of hormonal change,” says Jess. “That’s why creatine supplementation can be helpful – it supports vitality and resilience during the different phases of womanhood.”
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.
“The evidence is solid for strength, power and high-intensity performance, and very strong for building and maintaining lean muscle when paired with resistance training,” Amelia says.
There is also growing interest in its impact on cognitive health. A meta-analysis in Ageing Research Reviews found creatine supplementation improved cognitive performance, especially in older adults experiencing hormonal shifts.
Mood and mental clarity are also part of the conversation. “Mood swings, fatigue, emotional changes and ‘brain fog’ are all common experiences during perimenopause,” Jess explains. “By supporting energy levels and cognitive function, creatine can help alleviate and ease this transitional stage.”
She adds that the potential benefits extend beyond midlife. “Research shows that creatine continues to support muscle mass, bone health, brain health and enhanced mood for post-menopausal women.”
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.
Concerns about bloating, weight gain or kidney strain are common, but Jess says these fears are often misplaced.
“These common concerns are rooted in myths, rather than science,” she explains. “Creatine draws water into the cells, which may cause a temporary feeling of bloat or bulk. What this cellular hydration actually does is support your muscles to optimally perform and recover.”
For those new to the supplement, she suggests a few practical steps. “For women just starting creatine supplementation, staying well hydrated, taking it with meals, and consistent use can make all the difference.”
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.
“I will always advocate for evidence-informed dosage. 5g of creatine monohydrate is the gold standard,” says Jess. “I also recommend choosing a powder over gummies, as it’s the most practical, clean way to get targeted dosing and really feel the benefits. A gummy would require so many pieces to reach the recommended dose, and often contains unnecessary additives, bulking agents or fillers.”
When it comes to timing, there’s no need to overthink it. “Take it any time, it doesn’t need to be around exercise, just pick a moment you’ll remember,” Amelia says. “Consistency is the whole game.”
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.
Where to start
- True Protein Creapure Unflavoured Creatine Mono, $50
- Biolae Creatone, $52
- Eve Wellness A Juicy Dose of Creatine + B12, $41.90
- Mitchells Nutrition Creavitalis Creatine Monohydrate, $49.50
- SOME Liquid Creatine Monohydrate, $90
