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creatine for menopause and women

Creatine reinvented

Creatine has come a long way. Once known mainly as a muscle-building supplement for bodybuilders and athletes, it’s now being recognised for so much more—especially when it comes to women’s health. From supporting brain function and bone strength to enhancing energy levels and resilience during perimenopause and menopause, creatine has been redefined and encountered a resurgence among a broader community. 

Creatine Monohydrate is one of the most popular and extensively studied supplements in the world. Literally HUNDREDS of clinical trials in humans have consistently demonstrated its safety and effectiveness, not just for exercise performance and muscle recovery, but recently for cognitive support, healthy ageing and bone health.

The decades of research and a strong body of evidence have established creatine as one of the most studied and effective supplements for improving exercise performance. Professional health bodies, including the FDA and National Institutes of Health, recognise creatine monohydrate as a safe and effective nutritional supplement.

After thoroughly reviewing the science and carefully studying the benefits, safety and broad advantages of creatine, our team knew we had to bring this incredible supplement to you. We’ve spent months researching and ensuring that it’s backed by evidence, not hype. We wanted to cut through the noise of social media and bring real science to the women (and men) we support every day.

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How can creatine help you and your family?

For women: Creatine is often stereotyped as a supplement for male bodybuilders, but in reality it can be highly beneficial for women’s health. Unfortunately, women have been underrepresented in creatine research historically. That is rapidly changing as scientists recognise that women’s physiology—including hormonal fluctuations across their lifespan—actually can influence how creatine works. Women naturally have lower muscle creatine levels than men, by as much as 70-80%, due to differences in muscle mass, hormone levels and dietary intake(1)(5). Oestrogen and progesterone, which fluctuate across the menstrual cycle, may also influence creatine metabolism and utilisation. Research suggests that during high-hormone phases, such as the luteal phase, women may experience greater fatigue, reduced exercise performance and increased perceived exertion. (1) Creatine supplementation during these phases may help by enhancing cellular energy availability and supporting neuromuscular function.

For your brain: One of the more exciting recent frontiers in creatine research involves the brain. Our brains, much like our muscles, use creatine to recycle energy. Neurons have a constant high demand for ATP, and creatine in the brain can help maintain energy levels, especially under stress or fatigue. Supplementation has also been proposed to mitigate muscle wasting (sarcopenia) and support neurodegenerative diseases such as parkinsons and Huntingtons (1). In fact, researchers have found a specific type of creatine kinase (an enzyme involved in energy metabolism) present in the brain, which highlights its importance in brain function.This has led scientists to investigate creatine’s potential to improve cognitive function and “mental energy.” The findings so far are promising: creatine may actually support various aspects of brain health, from improving memory and mental clarity to possibly helping mood and neurological conditions.

For sport: More than 500 controlled trials converge on one conclusion: creatine is the most effective legal ergogenic aid for short-duration, maximal-intensity exercise. One of the first studies was done in 1992, when Harris et al, It is well established that creatine supplementation particularly when combined with exercise training, for its ability to enhance muscle performance. It is the most widely used ergonomic aid in sports. This includes improvements in muscle strength, power and the capacity for repeated sprints (1) (6).  

What is creatine?

Creatine occurs naturally in our body. Humans both create it in our body and obtain it through diet. Synthesised in the body from amino acids arginine, glycine and methionine (11)(1), creatine is created mainly in the kidneys, pancreas and the liver at a rate of around 1g a day. It is stored in tissues where there is a high need for energy such as the muscles, cells and brain. Because creatine has such an important role in energy production, 95% is stored in skeletal muscle (1)(2). In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine.

Creatine occurs naturally in our body. Humans both create it in our body and obtain it through diet. Synthesised in the body from amino acids arginine, glycine and methionine (11)(1), creatine is created mainly in the kidneys, pancreas and the liver at a rate of around 1g a day. It is stored in tissues where there is a high need for energy such as the muscles, cells and brain. Because creatine has such an important role in energy production, 95% is stored in skeletal muscle (1)(2). In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine.

Creatine from your diet

Creatine is naturally found in animal-based foods, especially red meat, fish and to a lesser extent in poultry. Plant-based foods contain virtually no creatine, which is why vegetarians and vegans generally have lower creatine levels. At Sally-Ann Creed, we always advocate a food-first approach, however, in the case of creatine, supplementation may be more beneficial. For example, 100g of raw beef contains approximately 0.9-1g of creatine, raw pork provides around 0.6-0.9g, and 100g raw chicken about 0.4g per 100g. Cooking causes some loss of creatine, as it can degrade to creatinine (a less active compound) and boiling, frying or grilling can reduce creatine content by up to 30% depending on the cooking time and method (1)(10).

ATP-ADP

ATP

This might sound a bit technical at first, but we are going to break it down so it’s much easier to understand.

Your body’s quick-burst energy comes from adenosine triphosphate (ATP). Think of ATP as a phone battery that drains fast under heavy use. When your cells use energy, ATP loses one of its phosphate groups and becomes ADP (adenosine diphosphate). Phospho-creatine (PCr) is the portable power-bank that instantly re-charges that battery: it donates a phosphate to ADP, restoring ATP so muscles—or neurons—can keep firing. Dietary or supplemental creatine simply tops up your PCr “power-bank,” letting you push harder before running out of energy. That is why creatine is found in our muscles, our brain, our heart cells (cardiomyocytes) and even our liver cells (hepatocytes) (1) (3) (4). 

Chess

Did you know?

“Did you know professional chess players use a remarkable amount of energy? During intense tournaments, they can burn up to 6000 calories per day, equivalent to a professional athlete, simply by using their brains! This high metabolic rate can lead to significant weight loss, with some players losing up to 5 kg in a single tournament, highlighting the immense energy demands placed on their brains during prolonged periods of intense cognitive activity.

How creatine helps women

Several studies have shown that taking creatine supplements can help improve brain-related functions like memory, attention and mental fatigue. These benefits are especially noticeable when the brain is under pressure, for example, during periods of intense mental or physical stress. Creatine helps by boosting the energy available to brain cells, allowing them to function more efficiently.

This means creatine may not only be useful for certain medical conditions, but also in healthy individuals who simply want to support or maintain sharp cognitive performance (1). Several studies indicate that creatine supplementation can reduce mental fatigue and improve cognitive performance, particularly in situations where the brain’s energy supply might be challenged. For instance, research has shown that when people are sleep-deprived, stressed or performing prolonged mentally demanding tasks, those taking creatine often perform better on memory and intelligence tests than those who don’t (16). 

In that analysis, creatine had a notable positive effect on short-term memory and processing speed, and interestingly, some subgroup results suggested the cognitive boost was especially evident in women and in individuals under high stress or with mild cognitive impairment. 

Brain health and aging is another area of interest. Because brain energy metabolism tends to decline with age, creatine has been studied as a supplement to support healthy brain aging. Some research indicates creatine could help protect neurons and support cognitive function in older adults, potentially delaying cognitive decline. It’s also being explored in neurodegenerative diseases like Parkinson’s and Alzheimer’s, though results there have been mixed and research is ongoing. In Huntington’s disease, creatine supplementation (8g/day for 16 weeks) was linked to reduced oxidative DNA damage, although not all studies have shown it slows disease progression. Similarly, while some Parkinson’s patients needed less dopaminergic medication with creatine, long-term benefits remain unconfirmed. (1) Even if creatine is not a cure for these conditions, its role in cellular energy suggests it might be one piece of a larger puzzle in maintaining brain health. At minimum, ensuring adequate creatine (through diet or supplementation) may help the brain operate at its best, much like it helps muscles work optimally. 

Another intriguing area of study is creatine’s effect on mood and depression. A growing body of evidence ,from animal models to human clinical trials, suggests creatine has antidepressant potential, particularly as an adjunct to standard treatments. The explanation circles back to energy. Depression has been linked to impaired energy metabolism in the brain. Creatine, by bolstering the brain’s energy supply, might help antidepressant medications work better or yield faster improvements in mood. In fact, a notable study in South Korea found that women with major depression who added creatine (5 grams/day) to their antidepressant medication experienced quicker and more robust improvement in symptoms than those on medication alone

Other small trials and case studies have similarly reported mood improvements with creatine, and ongoing research is examining its role in conditions like post-concussion syndrome, anxiety, and trauma recovery. While it’s not ready to be a standalone treatment for these conditions, creatine shows potential as a safe add-on strategy for brain health and resilience. (17) (18).

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How creatine helps men

Men often reach for creatine for the “big three”: strength, size, and recovery. But new research also points to benefits for bone health, brain function, and possibly reproductive health.

As we know, creatine remains the most evidence-backed legal aid for pushing gym weight numbers higher, especially in biological males. For example a 2024 meta-analysis of 22 trials found that adding creatine to resistance training between 4-12 weeks raised upper-body 1 rep max by an average of 4.4 kg and lower-body 1 rep max by 11 kg in men in men below 50 (20).

Meta-analytic gains men can expect when adding 3–5 g/day creatine to a standard resistance-training plan

Recovery: Creatine speeds up ATP regeneration, allowing faster recovery between sets and sessions. It may also:

  • Reduce muscle inflammation (lower CRP, creatine kinase)
  • Decrease muscle soreness (DOMS)
  • Accelerate return to peak force

Now where is the science to back this up? A 2022, systematic review of 23 trials found that men taking creatine had markedly lower post-workout muscle-damage markers (CK, LDH, myoglobin) and recovered peak force faster than placebo (21).

“Males who consumed creatine combined with resistance training significantly increased both upper and lower-body strength”– Nutrients 2024

Bone: This is especially relevant for ageing men, as bone mineral density (BMD) naturally declines with age, increasing the risk of fractures and osteoporosis.

Creatine may help bone health through two main mechanisms:

  1. Indirectly via muscle strength: Stronger muscles improve bone-loading during resistance exercises, which stimulates bone formation and slows loss.
  2. Directly through cellular energy and bone turnover: Osteoblasts (bone-building cells) rely on ATP for bone matrix production. By supporting ATP regeneration, creatine may enhance their function and promote bone formation (20).

Creatine myths debunked

Will my body stop making creatine if I supplement it?

No. Supplementation may temporarily reduce your body’s own production, especially during a loading phase. However, your natural creatine synthesis returns to normal within 4-6 weeks and never drops below baseline.

Reference: Gutiérrez-Hellín et al. 2025

This is a common concern, but it’s largely misunderstood. Any bloating or water retention is not long term. During the first 5-7 days of loading (should you choose to), some individuals may gain 1-2kg of water weight, stored inside muscle cells (not under the skin). This water gradually diffuses back into the general fluid pool and is ultimately lost through urine and sweat, just like any other body water. This does not continue with regular maintenance dosing (3-5g/day).

References: Antonio et al. 2021; Burke et al. 2023

In healthy individuals, creatine does not harm the kidneys. To date, after more than 20 years of clinical research, no adverse effects on kidney (renal) function have been observed with creatine monohydrate supplementation at 5g per day, even over extended periods of 6 months or longer.

While creatine can raise blood creatinine levels, this is a harmless byproduct of normal creatine metabolism, not an indicator of kidney damage. The rise in creatinine is simply due to increased muscle creatine stores and their breakdown, not a sign of impaired kidney filtration.

So where did the myth come from? Much of the concern originated from a 1998 case study involving a young male with pre-existing kidney disease who was taking 15g of creatine daily for one week, followed by 2g per day for seven weeks. His elevated creatinine was misinterpreted as a sign of worsening renal function. However, we now understand that creatinine levels naturally increase after creatine supplementation or high protein intake, and during his maintenance phase, his intake was only slightly above what is consumed through a high-protein diet.

Since then, multiple controlled human studies have shown that creatine supplementation at recommended doses does not impair kidney function in healthy individuals. Key kidney health markers, including glomerular filtration rate (GFR) and urinary protein excretion, remain stable during long-term use.

References: Gutiérrez-Hellín et al. 2025; Kreider et al. 2017; Kreider et al. 2025

No. Anabolic steroids are synthetic hormones that bind to androgen receptors. Creatine is a natural compound made from amino acids and plays a role in energy production by donating a phosphate group to regenerate ATP. They differ in structure, legal status and mechanism. Creatine supplementation is not on the WADA or World Anti-Doping Agency’s list of prohibited substances.

Reference: Antonio et al. 2021

Short-term: A temporary gain of 1-3kg can occur from water drawn into muscle cells-beneficial for hydration and recovery.
Long-term: A 2022 meta-analysis found that users gained only on average 1.14kg of lean mass over 8+ weeks with training-without fat gain.

References: Gutiérrez-Hellín et al. 2025

Only if you train like Madonna. Creatine enhances training outcomes but doesn’t build large muscles on its own. In women, creatine paired with resistance training led to modest gains (0.6-1.6kg lean mass across the entire body) and improved strength-not bulk.

Reference: Smith-Ryan et al., 2021

Scientific references

  1. Gutiérrez-Hellín J, Del Coso J, Franco-Andrés A, Gamonales JM, Espada MC, González-García J, López-Moreno M, Varillas-Delgado D. Creatine supplementation beyond athletics: Benefits of different types of creatine for women, vegans, and clinical populations—A narrative review. Nutrients. 2025;17(1):95. doi:10.3390/nu17010095
  2. Balsom PD, Söderlund K, Ekblom B. Creatine in humans with special reference to creatine supplementation. Sports Med. 1994;18(4):268-280. doi:10.2165/00007256-199418040-00005. PMID: 7817065
  3. Fazio C, Elder CL, Harris MM. Efficacy of alternative forms of creatine supplementation on improving performance and body composition in healthy subjects: a systematic review. J Strength Cond Res. 2022;36(9):2663-2670. doi:10.1519/JSC.0000000000003873. PMID: 36000773
  4. Balestrino M. Role of creatine in the heart: health and disease. Nutrients. 2021;13(4):1215. doi:10.3390/nu13041215. PMID: 33917009; PMCID: PMC8067763
  5. Brosnan JT, Brosnan ME. Creatine: endogenous metabolite, dietary, and therapeutic supplement. Annu Rev Nutr. 2007;27:241-261. doi:10.1146/annurev.nutr.27.061406.093621. PMID: 17430086
  6. Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343. doi:10.1097/00005768-200202000-00023. PMID: 11828245
  7. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831. doi:10.1519/1533-4287(2003)017<0822:EOCSAR>2.0.CO;2. PMID: 14636102
  8. Pashayee-Khamene F, Heidari Z, Asbaghi O, Ashtary-Larky D, Goudarzi K, Forbes SC, et al. Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. J Int Soc Sports Nutr. 2024;21(1):2380058. doi:10.1080/15502783.2024.2380058. PMID: 39042054; PMCID: PMC11268231
  9. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049
  10. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530
  11. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women’s health: a lifespan perspective. Nutrients. 2021;13(3):877. doi:10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865
  12. Forbes SC, Candow DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, et al. Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 2023;20(1):2204071. doi:10.1080/15502783.2023.2204071. PMID: 37096381; PMCID: PMC10132248
  13. Huerta Ojeda Á, Jorquera-Aguilera C. Combined impact of creatine, caffeine, and variable resistance on repeated sprint ability in young soccer players. Nutrients. 2024;16(15):2437. doi:10.3390/nu16152437. PMID: 39125317; PMCID: PMC11314368
  14. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients. 2021;13(6):1915. doi:10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369
  15. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972
  16. Bakian AV, Huber RS, Scholl L, et al. Dietary creatine intake and depression risk among U.S. adults. Transl Psychiatry. 2020;10:52. doi:10.1038/s41398-020-0741-x
  17. Lyoo IK, Yoon SJ, Kim TS, et al. A randomised, double-blind, placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. 2012;169(9):937-945. doi:10.1176/appi.ajp.2012.12020265
  18. Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, Faulkner P. “Heads up” for creatine supplementation and its potential applications for brain health and function. Sports Med. 2023;53(S1):49-65. doi:10.1007/s40279-023-01870-9
  19. Wang Z, Qiu B, Li R, Han Y, Petersen C, Liu S, et al. Effects of creatine supplementation and resistance training on muscle strength gains in adults < 50 years of age: a systematic review and meta-analysis. Nutrients. 2024;16(21):3665. doi:10.3390/nu16213665. PMID: 39519498; PMCID: PMC11547435
  20. Doma K, Ramachandran AK, Boullosa D, et al. The paradoxical effect of creatine monohydrate on muscle damage markers: a systematic review and meta-analysis. Sports Med. 2022;52:1623-1645. doi:10.1007/s40279-022-01640-z
  21. Burke R, Piñero A, Coleman M, Mohan A, Sapuppo M, Augustin F, et al. The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis. Nutrients. 2023;15(9):2116. doi:10.3390/nu15092116. PMID: 37432300; PMCID: PMC10180745
  22. Desai I, Wewege MA, Jones MD, Clifford BK, Pandit A, Kaakoush NO, et al. The effect of creatine supplementation on resistance training-based changes to body composition: a systematic review and meta-analysis. J Strength Cond Res. 2024;38(10):1813-1821. doi:10.1519/JSC.0000000000004862. PMID: 39074168
  23. Dinan NE, Hägele AM, Jagim AR, Miller MG, Kerksick CM. Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes. Front Sports Active Living. 2022;4:1033842. doi:10.3389/fspor.2022.1033842
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