Supplements for Strong Women: Is Creatine for You?

If you think creatine supplementation is just for gym bros and bodybuilders, think again! 

Creatine is one of the most widely researched nutrients in sports and health science. Emerging research shows its benefits far beyond the gym.

For women - especially during perimenopause, menopause, and post-menopause - creatine can be a game-changer. It supports muscle strength, lean body mass, changes in body composition, mood, energy, bone strength, and overall health throughout the lifespan … simply put: toned muscles, steady energy, stable mood, strong bones, and longevity! 

What is Creatine? 

Creatine is a naturally occurring compound made of 3 amino acids: arginine, glycine, and methionine. It is produced in the liver, kidneys, and pancreas and stored primarily in the skeletal muscles. The more creatine that is stored, or efficiently used by the skeletal muscles, the more energy (in the form of ATP) your body has for quick, powerful movements. 

Creatine is found in animal-based foods like red meat, poultry, and fish. While plant-based foods don’t contain creatine directly, they do provide the amino acids your body uses to make it. Protein-rich plant foods like tofu, edamame, beans, lentils, peas, nuts, and seeds support your body’s natural creatine production. 

How does it help women specifically? 

Despite how well-studied creatine is, much of that research has focused on men (surprise, surprise!) Studies have shown women may have 70-80% lower endogenous (naturally stored) creatine levels compared to men. Women have different creatine needs and metabolism, especially as our hormones shift throughout life. Hormones also influence creatine metabolism. During hormone-related transitions especially perimenopause and post-menopause - our ability to store and use creatine effectively can decline. 

• Perimenopausal: women see improvements in strength and performance with creatine supplementation. 

• Post-menopausal: women may experience gains in muscle size and function, especially with higher doses are used in combination with resistance training. 

• Bone health: Creatine impacts osteoporosis when it’s combined with strength training

• Brain benefits of creatine: supports mood and cognitive health by restoring energy balance in the brain. 

How do I take it? 

For menopausal women specifically, creatine supplementation in combination with resistance training may help counteract muscle, bone, and strength loss by reducing inflammation, oxidative stress, and bone resorption, while also increasing bone formation. The research suggests that taking high doses of creatine (0.3g/kg) a day for at least 7 days may increase muscle mass and function and also improve mood and cognition. 

If you’re curious about adding creatine into your routine, here’s how I guide clients through it - simple, evidence-based, and effective. 

I always recommend creatine monohydrate - it’s the most well-researched, affordable, and reliable form on the market. Look for a clean, third-party tested product with no additives. 

Creatine is most often taken in two phases: a loading phase and a maintenance phase. The researchers in the 2021 literature review published in Nutrients recommended a traditional loading dose of 0.3g/kg of body weight for 7 days, followed by a daily dose of 3-5 grams. The loading phase helps saturate your muscle stores faster, but if you prefer to ease into it, you can skip the loading phase and go straight to a daily dose. Your body will still reach full creatine saturation, just a bit more gradually. Creatine isn’t a quick fix - it’s a long-term investment in your strength, energy, and vitality. 

I’m on a mission to shift the focus from fat loss to muscle gain, strength, and vitality in perimenopause, menopause, and beyond. So … what do you think? Ready to add it to your morning shake? 

References: 

Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. doi: 10.3390/jcm8040488. PMID: 30978926; PMCID: PMC6518405.

Forbes SC, Candow DG, Krentz JR, Roberts MD, Young KC. Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis. J Funct Morphol Kinesiol. 2019 Aug 23;4(3):62. doi: 10.3390/jfmk4030062. PMID: 33467377; PMCID: PMC7739317.

Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.

Thorne. (2024, May). Creatine: An overlooked nutrient for women’s health-span. Thorne’s Take 5 Daily. Retrieved June 20, 2025, from Thorne website.