I believed creatine was only for gym enthusiasts. Here's why I finally gave in—and why you might want to, too.

For a long time, I dismissed creatine as something reserved for hardcore gym enthusiaststhe type who dominate the squat racks while mixing mystery powders from giant containers. When my trainer first suggested I try it, I had plenty of doubts: Would it make me look bloated? Could it cause hormonal issues? And was it even necessary?

Turning 40 changes your perspective. Suddenly, you realize the body you want in your 60s and beyond is shaped by what you do today. Ive practiced yoga for years, but only recently focused on building strength through reformer Pilates and resistance training. At almost 44, Im in the strongest, most toned shape of my life. Yet, I resisted creatineuntil my trainer wouldnt stop recommending it. In September, I gave in.

Its now the only supplement I take consistently. Unlike vitamins or collagen, creatine mixes easily in water and delivers noticeable results. My muscles are more defined, my glutes grew after months of plateau, and my mental clarity improved. Im not aloneresearch increasingly shows that creatine offers unique benefits for women.

Why Creatine Matters for Women

Creatine is often associated with 1980s gyms and gym bros, but studies show it supports not just muscle growth, but also brain function, energy, and longevity, explains Erin Ogden, MDA, RDN, LDN. Its naturally produced in the body from amino acids and helps cells generate energy efficiently. Women, who generally have 2030% lower creatine stores than men, can experience even greater benefits from supplementation, including improved strength, focus, and recovery.

Muscle Loss Starts in Your 30s

Women begin losing up to 8% of muscle mass each decade starting at age 30, with acceleration during menopause. Energy and cognitive sharpness also decline. Creatine helps preserve muscle tone, brain function, and energycrucial factors for healthy aging. Maintaining muscle mass isnt just about appearance; its a key predictor of long-term health and independence.

Brain Benefits You Might Not Expect

Creatine fuels the brain, supporting memory, processing speed, and mental resilience. Its particularly helpful during stress, sleep deprivation, or periods of mental fatigue. Recent studies show creatine supplementation can improve reaction time, brain creatine levels, and even mood, especially in women experiencing hormonal changes.

Why Its Especially Useful During Hormonal Shifts

During postpartum and perimenopause, creatine helps maintain energy, lean mass, and strength. It may also support bone health by activating bone-forming cells, especially when paired with exercisea critical consideration as declining estrogen accelerates bone density loss.

Practical Guidelines

The typical dose is 3-5g per day for both men and women. Loading phases arent necessary; consistency matters more than timing. Benefits in energy and recovery appear in 2-4 weeks, with muscle definition improving around 6-8 weeks. Concerns about bloating or unwanted bulk are largely unfoundedcreatine mainly improves performance and muscle recovery without directly increasing size.

Choosing the Right Creatine

Look for creatine monohydrate, with no fillers or artificial additives, and third-party tested for purity. Staying hydrated is essential. Those with kidney issues or who are pregnant or breastfeeding should consult a healthcare provider first. Food sources of creatine can also be emphasized during these periods.

The Bottom Line

For women juggling multiple responsibilities, creatine offers a simple, evidence-based way to support muscle, energy, and cognitive function. While its not a miracle, consistent use can help maintain strength, mental clarity, and overall healthmaking it a supplement worth considering for the long term.

Author: Riley Thompson