Her Hormone Health

Creatine for women over 40 seems to be everywhere at the moment. I’ve heard it discussed increasingly by doctors, health professionals and on podcasts, not just for exercise and building muscle, but for its potential role in healthy ageing, menopause and brain health too.

I’ve been taking creatine myself for a while now. I originally started using it for the physical benefits, particularly as I became more conscious of maintaining muscle and strength as I get older. But one of the things I’ve personally noticed is that I seem to feel more alert and experience less brain fog when I take it consistently. That made me curious about what creatine might actually be doing beyond the gym.

Creatine has traditionally been associated with bodybuilders and sports performance, but research into its use in women and older adults has grown considerably. There is good evidence for some benefits, while other areas that receive a lot of attention online are still emerging and need more research.

So in this article, I’m looking at what creatine actually is, the potential benefits for women over 40, why it has become such a talking point around menopause, what the research says about muscle and brain health, and some of the common questions around taking it.

As always, I’m sharing both the research and my own experience – not suggesting that everyone needs to take creatine, but hopefully helping you decide whether it’s something you’d like to learn more about.

What Is Creatine?

Creatine is a substance that our bodies naturally make and store mainly in our muscles, where it helps produce energy for short bursts of activity. We also get small amounts of creatine through foods such as meat and fish.

Creatine supplements help increase the amount of creatine available to the muscles. This is why they have traditionally been associated with strength training and sports performance, where there is a substantial body of research supporting their use.

But creatine isn’t only relevant to muscles. The brain also has high energy demands and uses creatine as part of its energy system, which is one reason researchers have become increasingly interested in its potential effects on areas such as memory, cognition and mental fatigue.

This broader research is helping to change the perception of creatine from something mainly used by bodybuilders into a supplement that may have wider relevance to health and healthy ageing. For women over 40, that becomes particularly interesting as we start thinking more about maintaining muscle, strength and cognitive health as we get older.

Why Creatine May Be Particularly Useful for Women Over 40

As we move through our 40s and beyond, maintaining muscle and strength becomes increasingly important. We naturally begin to lose muscle mass as we age, and the hormonal changes around perimenopause and menopause can add another layer to this.

This is where creatine becomes particularly interesting. When combined with resistance training, research suggests that creatine can help improve strength and support increases in lean body mass, including in older adults. It doesn’t replace strength training, but it may help us get more from the exercise we’re already doing.

For me, this is about much more than how our bodies look. Maintaining muscle and strength helps us stay physically capable and independent as we get older, supporting everything from carrying shopping and climbing stairs to continuing to exercise and do the things we enjoy.

There is also growing interest in creatine beyond muscle. Researchers are investigating its potential role in areas such as brain health and cognition, which I’ll come onto next. The evidence isn’t equally strong for every claimed benefit, but it’s one of the reasons creatine has become such an interesting supplement for women in midlife rather than something that belongs only in the gym.

Creatine, Brain Health and Brain Fog

One of the reasons I became more interested in creatine was actually nothing to do with exercise. When I take it consistently, I personally notice that I feel more alert and seem to experience less brain fog. I’m not always brilliant at remembering to take it every day, but when I do take it consistently, I notice the difference.

I’ve also heard creatine discussed increasingly by health and ageing experts, including on The Diary of a CEO. Professor Darren Candow, who has spent many years researching creatine, muscle and ageing, has spoken about the growing interest in creatine not only for physical performance, but for the brain too.

The reason is fascinating. Our brains require a considerable amount of energy, and creatine forms part of the system that helps our cells rapidly regenerate ATP – essentially the energy our cells use to function. Researchers are now investigating whether increasing the availability of creatine could support certain aspects of cognitive function, particularly when the brain is under greater energetic demand.

There are some encouraging findings. Research has found potential improvements in areas including memory, attention and processing speed, although the evidence isn’t consistent across every measure of cognitive function. Scientists are also particularly interested in whether creatine could be helpful during periods of stress or sleep deprivation, when the brain’s energy demands may be greater.

For women, there is another interesting angle. Creatine metabolism appears to be influenced by female hormones, and researchers have suggested that changing hormone levels across different stages of life, including menopause, could make creatine particularly relevant to women’s health. Research specifically involving women is still much smaller than the overall body of creatine research, however, so there is plenty we don’t yet know.

I think that’s an important distinction. I wouldn’t say that creatine is a treatment for menopause brain fog, and my own improvement certainly can’t prove that creatine was responsible. But my experience is one of the reasons I’ve become so interested in the research.

For something that was once thought of mainly as a gym supplement, its possible role in brain energy and cognitive health is an exciting area to watch.

Creatine and Menopause

Creatine isn’t a treatment for menopause itself, and it won’t replace the hormones that decline during this stage of life. What makes it interesting is the potential support it may offer in some of the areas that can become more important during and after menopause.

Changes in oestrogen are associated with changes in muscle, bone and body composition, while symptoms such as poor sleep and brain fog can make this stage of life feel even more challenging. These are also some of the areas being explored in creatine research.

Muscle is probably where the evidence is strongest. Creatine can help support improvements in strength and lean muscle when combined with resistance training, which could become increasingly valuable as we get older. It isn’t a shortcut or a replacement for exercise, but may help support the work we’re already putting in.

There is also growing research into creatine’s potential effects on cognition and brain energy, as we’ve already looked at, while its possible role in bone health is still being investigated. The evidence here isn’t strong enough to suggest that creatine protects against osteoporosis, but it is an interesting area of research, particularly for postmenopausal women.

I’ve shared more of the things I personally use to manage different menopause symptoms in my Products for Menopause Relief guide, including some of the other supplements that are currently part of my routine.

This is an important distinction because it’s easy to see supplements described online as being “good for menopause” without explaining what that actually means. Creatine isn’t going to stop hot flushes or balance your hormones. Its potential value during menopause is more about supporting aspects of our health – particularly muscle and strength – that become increasingly important during midlife and beyond.

Does Creatine Help With Muscle and Strength?

This is where creatine has some of its strongest evidence behind it. Creatine helps our muscles produce energy during short, demanding bouts of activity, which can allow us to perform a little more work during resistance training.

Over time, that matters. Research in older adults has found that combining creatine with resistance training can lead to greater improvements in strength and lean body mass than resistance training alone.

For women over 40, I think the bigger picture is particularly important. Maintaining muscle isn’t simply about looking toned. Muscle supports our strength, mobility, metabolism and ability to remain active and independent as we age.

Creatine won’t build muscle simply because you add it to your morning drink. Resistance training and adequate nutrition, including getting enough protein, still matter. I’ve written more about why I’ve been prioritising protein and the changes I’ve made to my own breakfast in my High-Protein Breakfast for Women Over 40 article. I see creatine as another tool that may help support those foundations.

This is also one of the reasons I’ve become much more conscious of strength training as I’ve got older. I’m not interested in training like a bodybuilder – I want to feel strong, capable and able to keep doing the things I enjoy for as many years as possible. Creatine potentially supporting that feels much more relevant to me than its traditional image as a sports supplement.

Does Creatine Cause Weight Gain or Bloating?

One concern that sometimes comes up around creatine is weight gain. I hadn’t actually worried about this when I started taking it, and personally I haven’t noticed any increase in my weight since using creatine.

Creatine can cause a small increase in body weight for some people, particularly when they first start taking it. This is usually related to water being drawn into the muscle cells as creatine stores increase – it isn’t the same as gaining body fat.

In fact, this increased water within the muscle is part of the way creatine works and shouldn’t be confused with the uncomfortable bloating or general water retention we might normally associate with feeling swollen.

Some people do report digestive discomfort or bloating when taking creatine, particularly with larger amounts at once. Taking a smaller daily amount rather than using a high-dose loading phase may be easier to tolerate.

So while the number on the scales may increase slightly for some people, it doesn’t happen to everyone. In my case, I’ve been taking creatine for a while and haven’t noticed it affecting my weight at all.

How to Choose a Creatine Supplement

Not all products labelled as creatine are necessarily the same. Some are straightforward creatine supplements, while others are part of pre-workout blends containing caffeine, sweeteners, flavourings and various other ingredients.

Personally, I prefer to keep things simple. If I’m taking creatine for its potential health and strength benefits, I don’t particularly want lots of additional ingredients alongside it – especially stimulants that might leave me feeling wired rather than genuinely more energetic.

The form to look for is creatine monohydrate. It’s the most extensively researched form of creatine and there isn’t good evidence that the more expensive or elaborate forms offer greater benefits.

I currently use creatine monohydrate from British Supplements. That’s simply the product I’ve chosen and have experience with, rather than me suggesting it’s the only good option available. I prefer products with a short, straightforward ingredient list and like knowing exactly what I’m taking.

When choosing a creatine, I’d look for:

• Creatine monohydrate as the main ingredient
• As few unnecessary additional ingredients as possible
• No added stimulants if you simply want creatine rather than a pre-workout supplement
• Clear information about the amount of creatine in each serving
• A reputable manufacturer with transparent quality and testing information

You don’t need a complicated formula for creatine to work. In this case, one of the simplest and most extensively researched options is also one of the easiest to find.

How Much Creatine Should Women Take?

For most people, creatine doesn’t need to be complicated. A commonly studied daily amount of creatine monohydrate is around 3-5g per day, and taking it consistently appears to be more important than taking it at a particular time of day.

You may also come across a “loading phase”, where much larger amounts are taken for several days to fill the muscles’ creatine stores more quickly. This can work, but it isn’t essential. Taking a smaller daily amount will gradually increase creatine stores too, and may be easier for people who are prone to digestive discomfort.

You don’t necessarily need to take more creatine because you’re exercising that day, and it isn’t something that only needs to be taken immediately before or after a workout. Creatine works by building up and maintaining creatine stores in the body, rather than giving you an instant energy boost like caffeine.

This is actually where consistency is something I could improve myself. I sometimes forget to take mine, but I’ve found that when I’m taking it regularly, that’s when I personally notice the difference most – particularly with feeling more alert and experiencing less brain fog.

Is Creatine Safe? What About Side Effects?

Creatine is one of the most extensively studied supplements, and creatine monohydrate is generally considered safe for healthy adults when taken at recommended amounts.

Side effects tend to be relatively minor. Some people experience digestive discomfort, particularly when taking larger amounts at once, and there may be an initial increase in body weight due to increased water within the muscles, as we looked at earlier.

One concern you may have heard is that creatine is bad for the kidneys. Research in healthy people taking recommended amounts hasn’t shown creatine to damage kidney function. However, taking creatine can increase creatinine levels on a blood test. Because creatinine is commonly used when assessing kidney function, it’s worth telling your doctor that you take creatine if you’re having blood tests so they can interpret the results appropriately.

Creatine may not be appropriate for everyone. If you have kidney disease or another medical condition, take regular medication, or are pregnant or breastfeeding, speak to a healthcare professional before taking it.

Final Thoughts

I’ve been taking creatine for a while now, and the biggest difference I’ve personally noticed isn’t actually in the gym – it’s how I feel mentally. When I take it consistently, I seem to feel more alert and experience less brain fog.

I’m not perfect at remembering to take it every day, and that’s partly what made the difference more noticeable to me. When I’ve fallen out of the habit and then started taking it consistently again, I’ve noticed that mental clarity returning.

I’ve also not noticed any change in my weight or experienced obvious bloating since taking it.

For women over 40, I think creatine is an interesting supplement to know more about, particularly as maintaining our strength, muscle and long-term health becomes increasingly important. For me, learning more about the research – including the emerging interest in brain and women’s health – has given me another reason to keep taking it consistently as part of the healthy habits I’m building as I get older.

Sources & Further Reading

• Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 2021. A review looking specifically at creatine in women, including menopause, muscle, cognition and female physiology. Read the study
• Yao L, Yang D, Gao J. Effects of Resistance Training Combined with Creatine Supplementation on Muscle Strength, Physical Function, and Muscle Mass in Older Adults: A Systematic Review and Three-Level Meta-Analysis. Frontiers in Nutrition, 2026. A recent review finding a modest additional benefit for muscle strength when creatine was combined with resistance training, while evidence for additional muscle-mass and physical-function benefits was less certain. Read the study
• Xu C et al. The Effects of Creatine Supplementation on Cognitive Function in Adults: A Systematic Review and Meta-Analysis. Frontiers in Nutrition, 2024. Analysed 16 randomised controlled trials and found potential benefits for memory and some measures of attention and processing speed, although not all areas of cognition improved. Read the study
• Candow DG et al. Creatine Supplementation and the Brain: Have We Put the Cart Before the Horse? Journal of Dietary Supplements, 2026. A useful recent review highlighting both the potential of creatine for brain health and the limitations of the evidence currently available. Read the study
• The Effects of 8-Week Creatine Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women. Randomised controlled trial involving 36 perimenopausal and menopausal women, investigating cognition and brain creatine levels. Read the study
• Naeini EK et al. Effect of Creatine Supplementation on Kidney Function: A Systematic Review and Meta-Analysis. BMC Nephrology, 2025. Found a small increase in serum creatinine with supplementation but no significant change in measured kidney filtration, supporting the distinction we made in the safety section. Read the study

Further Listening

• Dr Stacy Sims discussing creatine for women on The Diary of a CEO, including muscle, brain health and women’s health.