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Creatine is having a big moment in women’s health. If you’ve been on social media lately, you’ve probably seen buzz around it—and for good reason. For women navigating perimenopause and menopause, maintaining physical and mental health can feel more challenging as hormones shift. Creatine, traditionally known for boosting athletic performance, is now being celebrated for supporting muscle growth, bone health, brain function, and even mood (1). Could creatine be the supplement that helps you feel stronger and sharper during this transition? Here’s what you need to know from nutrition expert, Daria Ventura.
Creatine is a molecule your body makes from amino acids and stores in muscles to fuel energy production. It plays a key role in replenishing ATP (the body’s energy currency), which powers everything from muscle contractions to brain function. While creatine can be obtained through foods such as red meat and fish, dietary intake is often insufficient to maintain optimal levels, especially for women who consume lower quantities of these foods and who exercise consistently. That’s where supplementation comes in!
Is Creatine Just for Men?
Not at all! While most of the studies of creatine as a muscle enhancing supplement have been done in males, there are also studies in postmenopausal women that show supplementing with creatine while performing resistance training is much more effective at building muscle strength compared to strength training alone. Women are more likely to be deficient in creatine because their bodies produce less, and they may consume less from food so evidence suggests that creatine supplementation may be beneficial (1).
Will Creatine Make Me Bloated?
Creatine draws water into muscles, which can cause mild water retention at first, but it’s stored inside the muscle—not under your skin—so it won’t make you look puffy and bloated. Instead, your muscles might feel fuller and more hydrated.
Does Creatine Cause Weight Gain?
You may notice a slight increase of 1 to 2 pounds when you start taking creatine, but this is mostly water weight. Over time, if combined with strength training, creatine may help you build lean muscle, which could add a bit more weight—but in a healthy, functional way.
Is Creatine Hard on the Kidneys?
For healthy individuals, creatine is safe. However, it can raise creatinine levels (a biomarker of kidney function), so if you have pre-existing kidney issues, it’s a good idea to check with your doctor before supplementing.
Are There Any Side Effects from Creatine?
Creatine is generally well-tolerated, but some people may experience minor digestive discomfort, especially during the initial loading phase. Sticking to a standard maintenance dose and staying well-hydrated can help prevent side effects.
Start with Healthy Habits: Regular strength training (2-3 times a week), good quality sleep, and optimal protein intake should be your foundation before adding creatine.
Consult Your Doctor: While creatine is safe for most people, check with your healthcare provider if you have any underlying health conditions, like kidney or liver conditions.
Stick with 3-5 Grams Daily: Aim for a daily dose of 3-5 grams of creatine monohydrate, the most common and well-studied form. Vegans and vegetarians may need a bit more. Creatine monohydrate comes mostly as a powder that dissolves in liquid or food. Add to water, tea, a smoothie, oatmeal, or yogurt. Creatine can be taken at any time, though some prefer to take it post-workout with a meal for better absorption.
Optional Loading Phase: Taking 20-25 grams of creatine daily (split into 4 doses) for the first 5-7 days can quickly saturate muscles, providing a ready supply for muscle and brain cells. While loading is an option, studies show that lower doses of creatine (3-5 grams) taken once daily can be just as effective at maximizing your stores of creatine while also reducing the likelihood of side effects. After loading, take 3-5 grams daily.
Stay Hydrated: Creatine draws water into your muscles, so drink plenty of fluids to maximize its effects and support recovery.
Combine with Strength Training: Creatine won’t have a significant effect on muscle growth and performance if you aren’t also engaging in regular exercise, particularly strength training.
Choose a Trusted Brand: Look for creatine monohydrate from reputable brands with third-party certifications, like NSF or USP. Some trusted options include Bulk Supplements, Thorne, Momentous, and MindBodyGreen.
For midlife women, creatine supplementation offers meaningful support for maintaining muscle mass, bone health, energy levels, and cognitive function through the hormonal fluctuations of perimenopause and menopause. When combined with regular strength training, a nutrient-dense diet, and good quality sleep, creatine can improve quality of life by promoting physical strength, reducing fatigue, and enhancing mental clarity and mood. With proper dosing, hydration, and consistency, creatine is a safe and effective supplement that can empower women to thrive throughout midlife and beyond.
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