Creatine for Menopause? Here’s What Women Need to Know
5-minute read
A New Perspective on an Old Supplement
When most people hear the word creatine, they think of bodybuilders, bulky muscles, and protein shakes. But creatine isn’t just for men or meatheads. In fact, recent research shows that creatine can be a game-changer for women—especially during perimenopause and postmenopause.
As estrogen levels start to decline, we lose muscle mass, strength, bone density, and even experience changes in cognition and energy. Creatine is one of the few supplements backed by decades of science that can help slow down these effects. And it’s safe, affordable, and easy to add to your routine.
What Exactly Is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. It plays a major role in energy production, especially during high-intensity activities like lifting weights, sprinting, or even chasing your dog uphill.
When you supplement with creatine—typically as creatine monohydrate—you’re increasing your muscles’ stored energy, which allows you to train harder, recover faster, and maintain lean muscle mass more easily.
Why Creatine Matters for Women in Midlife
We know that menopause brings a host of changes—some subtle, others frustratingly obvious. One of the most concerning? A steady decline in muscle mass and bone density. Research shows that postmenopausal women lose muscle at a rate of about 1–2% per year. Combine that with decreased energy and motivation, and it’s no wonder workouts feel harder.
Here’s where creatine comes in. In multiple studies, women over 50 who supplemented with creatine and engaged in resistance training saw greater increases in muscle strength and lean mass than those who trained without it (Candow et al., 2022). Even more exciting? Emerging research shows potential cognitive benefits like improved memory and reduced mental fatigue.
Creatine may also indirectly support bone health. While it doesn’t directly increase bone density, it supports the muscle strength and loading forces that stimulate bone remodeling—especially when paired with strength training.
Is It Safe?
Yes. Creatine is one of the most studied supplements in the world—and it consistently shows a strong safety profile when taken at recommended doses. Concerns about kidney damage or bloating have largely been debunked in healthy individuals. That said, anyone with existing kidney disease should talk to their provider before starting any new supplement.
The standard dose is 3–5 grams per day. No need for loading phases or fancy blends—simple monohydrate is all you need.
Timing and Best Practices
While creatine can be taken any time of day, many studies suggest pairing it with post-workout nutrition may slightly improve uptake—especially if you’re consuming carbs or protein. Consistency matters more than timing, so the best time is the one you’ll stick with.
As for pairing it with your routine: if you’re lifting weights, doing resistance bands, trail running, or tackling circuit workouts, creatine can enhance performance and recovery. The real magic happens when it’s combined with intentional strength training two or more times per week.
How We Use Creatine at Atomic
At Atomic Physical Therapy, we help our clients integrate creatine into a bigger performance and wellness plan. That means combining it with customized strength programming, proper nutrition, and strategies to support bone and muscle health throughout midlife and beyond.
We don’t just throw supplements at problems—we coach you through the why, how, and when, backed by research and real-life results.
Want to Try It?
If you’re navigating midlife changes and looking for ways to maintain energy, strength, and mental clarity, creatine might be the simplest and most effective place to start.
✅ We recommend third-party tested creatine monohydrate via Fullscript. You can access our curated list of trusted supplements right here. The best part? Anyone using our account gets 10% off for life!
✅ Want personalized guidance? Book a free Discovery Call and we’ll help you build a program that supports your goals—inside and out.
References
Candow, D. et al. (2022). Effects of creatine supplementation and resistance training in older adults: A meta-analysis. JISSN.
Forbes SC, et al. (2021). Creatine supplementation in women's health: A new frontier. Nutrients.
Rawson, E.S., et al. (2018). Safety of creatine supplementation in healthy adults: Evidence review. JISSN.
Disclaimer for Supplement Use & Fullscript Dispensary
The information provided through our website, including blogs, articles, social media content, or any materials linked to our Fullscript dispensary, is for educational and informational purposes only. It is not intended to be, nor should it be interpreted as, medical advice.
We are not responsible or liable for any decisions made based on the use of supplements purchased through our Fullscript dispensary or any related recommendations. The use of any supplement should be done at your own discretion and in consultation with your physician, primary care provider, or licensed healthcare practitioner.
Atomic Physical Therapy and its team do not diagnose, treat, or prescribe medications or supplements. We strongly recommend speaking with a qualified medical professional before starting any new supplement, especially if you are pregnant, breastfeeding, have a medical condition, or are currently taking medications.
