Creatine and Me: What Every Woman Over 50 Should Know

Written By Dr. Laurie Marbas, MD

Until recently, I associated creatine supplementation with male bodybuilders and competitive athletes. 

It never occurred to me that a post-menopausal woman like myself, well into my 50s, might benefit from it. 

But after digging into the research and trying it myself, I’ve completely changed my mind. 

A few years ago, I began taking creatine as part of my resistance training routine. I wasn’t expecting much. But over the first weeks, I noticed something shift: 

I was recovering faster, lifting heavier, and feeling stronger. My workouts became more productive and, frankly, more satisfying. 

That subtle, consistent improvement got me curious, what exactly was going on? I turned to the science and found a fascinating, under-discussed world of research. 

One of the most comprehensive reviews I read was a paper published in Nutrients by Smith-Ryan and colleagues titled Creatine Supplementation in Women’s Health: A Lifespan Perspective. 

This review pulls together decades of research, but does so with a focus we rarely see, women, and how our bodies interact with creatine across different life stages. 

The first thing that struck me was how underrepresented women have been in creatine research. Although creatine is one of the most studied supplements out there, women’s physiology and hormonal patterns are often ignored. 

Yet, the irony is that women may benefit from creatine even more than men. 

This is partly because women naturally have 70–80% lower muscle creatine stores, meaning we have more to gain from supplementation. It’s also because our hormonal cycles, from menstruation to menopause, have a profound impact on how our bodies synthesize, use, and benefit from creatine. 

The review outlines how creatine can enhance exercise performance for women at all life stages. 

For premenopausal women, it improves strength, power, and recovery without causing the bloating or weight gain often associated with it. Athletes, from swimmers to soccer players, have seen performance gains from regular use. 

But it’s postmenopausal women like me who may benefit in even more significant ways. 

As estrogen and progesterone levels drop with menopause, women face increasing challenges:

• Loss of muscle mass,
• Greater risk of bone weakening,
• Mood instability, and
• Cognitive fatigue.

This is where creatine steps in. 

The review shows compelling evidence that creatine supplementation, particularly when paired with resistance training, supports lean muscle maintenance and strength. Some studies even suggest potential protective effects on bone density, although this remains an area of active research. 

What really stood out to me, though, were the cognitive and emotional benefits. 

 

 

Women are disproportionately affected by depression and mood disorders, especially during major hormonal shifts like menopause or postpartum. 

Creatine may play a role in regulating mood and enhancing brain energy metabolism. 

It’s been shown to reduce symptoms of depression, particularly when combined with antidepressant treatments, and helps buffer the effects of mental fatigue and sleep deprivation. 

The review recommends:

• A loading phase of 20 grams per day (split into four doses) for five to seven days
• Followed by a maintenance dose of 3 to 5 grams daily.

For brain-related benefits, slightly higher ongoing doses, up to 10 grams, may be more effective. 

And note, there’s no need to combine creatine with sugary drinks or carbohydrates. Taking it with meals is sufficient, and it’s safe for long-term use in healthy women. 

What began as a curiosity has become a meaningful part of my health routine. Creatine hasn’t turned me into a superhero, but it’s helped me feel stronger, sharper, and more capable. 

That alone makes it worth the small daily effort. 

As more women like me discover its benefits, I hope the conversation around creatine shifts. 

It’s not just for athletes or men in the gym. It’s for any woman who wants to take charge of her strength, resilience, and well-being, at every stage of life. 

 

 

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