Author: Izzy Sapien MSNBL
The studies on creatine and women are some of the most important and budding fields in women’s functional nutrition. Why?
Well creatine has been shown to impact a number of processes related to aging and longevity but specific benefits to women are increasingly appearing across studies. Specific outcomes on creatine supplementation for women 40+ supports muscle strength, physical performance, and cellular energy, especially when combined with resistance training and a balanced diet.
Though creatine is beneficial for both men and women, research shows that Creatine stores are 70-80% lower in women and women may also consume less from their diet- in fact dietary intake may be up to 40% lower in women.¹,² It is reported in women that creatine levels decrease with age which may be due to its relationship to the menstrual cycle- both important to peri or post menopausal health conversations.¹
Furthermore, the role of creatine and cognition has revealed extended benefits for women through its support of brain energy metabolism, which is essential for normal cognitive function.¹
What Is Creatine & How Does It Work?
Creatine, also known as methylguanidine-acetic acid, is created in the body using several amino acids including arginine, glycine, and methionine.³ While it is related to amino acids, it is not considered a traditional amino acid.
Roughly 95% of creatine is stored in muscles and use varies based on factors like lifestyle/physical demand, intake, and what tissues need creatine to function normally at any given time.⁴
As a supplement, it has been extensively researched in the fields of endurance/performance, recovery, brain health, and aging.
In another post we cover creatine's role in ATP production and mitochondria health. But in summary- research has emphatically stressed its value at every single life stage especially for older adults. Creatine is continuously one of the top supplements among athletes and made this year’s list of most important longevity supplements from notable health magazines.³
Types Of Creatine - Which Form Is Best?
New and novel forms of creatine are being developed and marketed constantly but Creatine Monohydrate (CrM), like the form we use in Daily Longevity Complex, is considered the gold standard for creatine supplementation for its safety, bioavailability, and efficacy in trials.⁴
There is actually very little research showing any other form, including creatine salts, creatine ethyl ester, creatine nitrate, or creatine serum- have superior impact over creatine monohydrate. The ISSN (International Society of Sport Nutrition) has concluded that creatine monohydrate is the most effective form available on the market.⁴
Creatine monohydrate is highly studied, stable, and well-absorbed, making it an easy addition to a supplement routine.
Benefits Of Creatine For Women Over 40
The foundational research on creatine supplementation in women over 40 - usually postmenopausal - shows improvements in muscle strength and physical function.² It is always recommended to combine supplementation with resistance training and a healthy diet. In fact, many studies show combined training is essential to its efficacy.
Muscle Mass & Bone Health
After menopause, decreases in muscle and bone strength can occur in women. Research shows that women were more likely than men to report chronic hip problems.⁵ Aside from research, the aches and pain of aging are some of the most common complaints in women over 40.
With a role in cellular energy, you shouldn't be surprised that creatine is also a source of energy for bone cells. A 2-year randomized controlled trial examined the impact of creatine supplementation on bone health in postmenopausal women when combined with resistance training and found improved bone property outcomes.⁶ Statistically significant improvements in hip bone properties were observed, which are associated with markers of bone strength.
Another study showed that 12 months of creatine, combined with a resistance training program, could improve bone outcomes related to bending strength in postmenopausal women.⁷
Exercise Performance
Studies show creatine supplementation in premenopausal women improves strength and exercise performance .¹ Additional benefits have been reported when supplementation is combined with resistance training.²
Cognitive Function
The research on creatine and various brain-related outcomes is an interesting field. Hormonal milestones throughout the female life cycle have been linked to women’s mental wellbeing.
Early research suggests that altered creatine metabolism may be associated with neuroenergetic pathways involved in mood regulation.¹ There are also lower levels of creatine in the female frontal lobe.¹ This area of the brain controls mood, cognition, memory, and emotion.
The most important and consistent research goes back to creatine’s role in energy. Although the underlying mechanism is still unclear, creatine supplementation contributes to enhancing brain energy metabolism and may support sleep and energy.²
Creatine and Perimenopause
In women, perimenopause usually occurs during your mid 30’s to mid 40’s. Research on creatine and perimenopause is still underway but early signs show its potential impact in the following areas during perimenopause²:
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Preserving muscle mass and strength* - declining estrogen, progesterone, and testosterone levels can lead to loss of muscle mass, combining creatine with strength training may mitigate muscle loss.
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Supporting bone health*- During perimenopause there can be decreased bone density. Creatine supplementation has been shown to support markers of bone mineral density in adults aged 40–50.
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Supporting energy levels*- Energy is a common complaint in perimenopause. Creatine increases energy availability in cells through its role in ATP production.
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Cognition & mood* - Memory and concentration changes are other common complaints in perimenopause, ATP production support seen in creatine supplementation can benefit the brain.
Creatine For Seniors: What Does It Do And Is It Safe?
Research On Creatine Safety For Older Adults
Due to its large body of evidence, creatine is one of the few supplements studied specifically in older populations.
A 2022 meta analysis showed that creatine supplementation may enhance memory performance in healthy individuals especially adults 66-76 years of age.⁸ Another study on both elderly men and women ages 64-86 showed 14 days of creatine supplementation could improve endurance by delaying neuromuscular fatigue.⁹ This research was critically important as both outcomes- grip strength and lower body muscle endurance- are associated with maintaining strength and function with age.
Potential Side Effects And Considerations
Some studies on older populations show side effects like mild GI upset or other adverse events which may or may not be related to creatine supplementation.⁶ Though creatine supplementation has a favorable safety profile, we recommend always speaking with your care provider before integrating any supplements.
Best Practices For Taking Creatine
Recommended Dosages for Women Over 40
There are several studies on creatine and women over 40 with a range of doses including those on the the effects of mega loading doses. It is suggested that despite lower initial stores, women and men can receive the same dosing protocol.¹ Most studies use between a 2-5g/day dosage.
When To Take Creatine
We recommend taking our Daily Longevity Complex with food in the AM or before a workout.
There is also some evidence that co-ingesting creatine monohydrate with carbohydrates and protein may increase creatine retention in the body.⁴
Combining Creatine With Other Supplements (e.g., taurine & caffeine)
Due to the safety and research on creatine, it's one of the top supplements to add to supplement stacks.
Creatine is often paired with amino acids, protein, and caffeine. There is some research that suggests caffeine and creatine should not be taken together and may reduce creatine effectiveness.¹⁰ These results are still largely mixed.
Both creatine and taurine are considered ergogenic aids, meaning they may improve performance. A recent 2025 study showed a positive impact on TTE (time to exhaustion) when creatine supplements were combined with taurine in certain situations.¹¹ Both creatine and taurine are found in our Daily Longevity Complex.
Conclusion: Is Creatine Right For You?
Consulting A Healthcare Professional
Before integrating any new supplements into your routine, we recommend you consult with your care provider.
Why Women Over 40 should Stay Active When Taking Creatine
As a final thought, the research on women and creatine is an exciting field but it's important to understand that lifestyle is a major contributor to longevity.
The vast majority of research on creatine is combined with resistance training and it is believed that the muscle contractions seen in training can lead to increased intramuscular creatine uptake.¹ This suggests that combining supplementation with a good resistance training routine is considered the best way to begin using creatine.
References
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Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. Published 2021 Mar 8. doi:10.3390/nu13030877 Link
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Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr. 2025;22(1):2502094. doi:10.1080/15502783.2025.2502094 Link
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Antonio J, Brown AF, Candow DG, et al. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2025;22(1):2441760. doi:10.1080/15502783.2024.2441760 Link
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Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035. Published 2022 Feb 28. doi:10.3390/nu14051035 Link
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Hawker GA, Wright JG, Coyte PC, et al. Differences between men and women in the rate of use of hip and knee arthroplasty. N Engl J Med. 2000;342(14):1016-1022. doi:10.1056/NEJM200004063421405 Link
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Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health. Med Sci Sports Exerc. 2023;55(10):1750-1760. doi:10.1249/MSS.0000000000003202 Link
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Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc. 2015;47(8):1587-1595. doi:10.1249/MSS.0000000000000571 Link
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Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. doi:10.1093/nutrit/nuac064 Link
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Stout JR, Sue Graves B, Cramer JT, et al. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years). J Nutr Health Aging. 2007;11(6):459-464. Link
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National Institutes of Health. Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance. Nih.gov. Published April 1, 2024. Link
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Yu P, Fan Y, Wang X, Wu H. Effect of Taurine Combined With Creatine on Repeated Sprinting Ability After Exhaustive Exercise Under Hot and Humid Conditions. Sports Health. 2025;17(5):919-929. doi:10.1177/19417381251320095 Link