Creatine: What It Is, What It Does, and Whether It’s Worth It for Women
Creatine is one of the most well-researched supplements in the world of sport and performance nutrition. But it’s not just for bodybuilders or elite athletes. There’s growing interest in its potential benefits for women, especially during perimenopause and menopause.
So let’s break down: what creatine actually does and what the latest research really says.
What Is Creatine and What Does It Do?
Creatine is a naturally occurring compound found in foods like meat and fish, and your body makes small amounts of it too. Its primary role is to help your cells generate ATP, the body’s main energy currency, especially during short, intense bursts of activity.
When you’re lifting, sprinting, or performing explosive movements, your muscles rely on phosphocreatine (PCr) to rapidly produce energy. Supplementing with creatine increases your PCr stores, which enhances your muscles’ ability to produce energy during short, intense efforts. This helps you train harder, recover faster, and build strength and muscle mass more effectively.
Why Creatine Matters During Perimenopause and Menopause
As we age, muscle mass naturally decreases, often accelerating around menopause in women. While the hormonal changes involved are complex and not fully understood, resistance training remains a key factor in maintaining muscle health. Creatine supplementation can be a helpful tool to support this process, enhancing the benefits of resistance exercise in offsetting age-related muscle loss.
What About Creatine and Cognition?
There's been a lot of buzz lately about creatine helping with aspects of cognition like memory, attention, and decision-making. However, a recent review by the European Food Safety Authority (EFSA) — the organisation that approves supplement-related health claims — concluded that currently there isn’t strong enough evidence to suggest that creatine improves any domain of cognitive function in otherwise healthy adults.
While it’s tempting to believe creatine could be the next brain-boosting supplement, the science just isn’t there yet. That doesn’t mean it won’t be in the future, but for now, its clearest benefits remain in strength and muscle support.
What If You Don’t Lift Weights?
If your main activity is walking, yoga, Pilates, or light cardio, creatine probably won’t make a noticeable difference. That’s because these activities rely more on aerobic (oxygen-based) energy systems, where creatine plays a smaller role.
However, if you:
Do any form of resistance training (even light weights or high reps)
Take part in HIIT, sprint intervals, or circuit classes
Are looking to maintain muscle mass and strength as you age, especially alongside resistance training, creatine could offer a meaningful benefit.
Will Creatine Make You Gain Weight?
Creatine can cause a small, temporary increase in weight due to water being pulled into your muscle cells. This isn’t fat gain, and many women find the improved strength and recovery far outweigh the scale change. That said, if you’re an endurance athlete or sensitive to body weight fluctuations, it’s worth noting.
Getting the Dosage Right
3-5g per day is effective and safe for long-term use.
A loading phase (e.g., 20g per day for 5–7 days) isn’t necessary, as a consistent daily dose of 3–5g will still saturate your muscles over time. Loading can speed saturation up slightly, but it also increases the risk of bloating or digestive upset, so it’s optional, not essential.
Creatine monohydrate is the most researched, affordable, and reliable form.
Is It Safe?
Yes. For healthy individuals, creatine is one of the safest supplements available. It’s been studied for decades. The most common side effect is mild bloating or digestive upset, usually when people take too much too quickly. If you have kidney issues or take medications, speak with a healthcare professional before using creatine, just to be sure it’s appropriate for you.
Final Thoughts
If you're a woman or a woman in midlife navigating hormonal changes or muscle loss, creatine is a low-risk and affordable supplement that may be worth considering, especially if you’re doing resistance training.
For muscle, strength, and performance, the evidence is strong. Creatine has been shown to support lean mass and power output when paired with consistent training.
For brain health and cognition, the science is still emerging. Early results are interesting, but not yet conclusive, and regulators like EFSA have not approved any claims in this area.
Think of creatine as a helpful addition, not a shortcut. It’s not a replacement for regular resistance training, which on its own supports strength, mobility, and metabolic health as you age. If you're curious, starting with 3g per day is safe and effective for most people. Give it a few months and see how your body responds, and as always, focus on what fits your goals, your needs, and your lifestyle.
Need expert guidance to improve your health? As a registered dietitian, I offer personalised support to help you make evidence-based changes that align with your lifestyle, and long-term health goals. Book Now.
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https://www.efsa.europa.eu/en/efsajournal/pub/9100
