Creatine is one of the most extensively studied supplements on the planet, with emerging research linking it to healthy aging, especially for menopausal and postmenopausal women.
While widely studied as an ergogenic aid for exercise — it can help enhance lean muscle mass, strength, performance and recovery — creatine may also improve cognitive functioning, helping combat menopausal brain fog, memory loss and mental fatigue. When combined with resistance training, studies suggest that creatine supplementation may support bone health by improving balance and muscle strength, thereby reducing the risk of falls.
From head to toe, there’s a lot going for creatine in the field of women’s health. However, like all supplements, it’s not a be-all, end-all cure for aging and menopause. Should you incorporate creatine into your routine? Here’s what science — and experts — have to say.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
Should women over 40 take creatine? Here’s what the science saysWhat is creatine?
Creatine is a naturally occurring compound in your body that plays a significant role in energy production and is crucial for maintaining muscle, bone and brain health. In the body, creatine is primarily stored in the muscles and serves as a fast-acting energy reserve. Creatine helps make muscles more efficient and improves function and strength. In addition to the creatine naturally produced in the body, it can be found in a handful of dietary sources, including raw red meat and fish. Creatine can also be taken via supplements, with micronized creatine monohydrate powder being the most popular and cost-effective, followed by creatine gummies and capsules.
Creatine helps make muscles more efficient and improves function and strength.
(Bowonpat Sakaew via Getty Images)Should women take creatine?
Women in all stages of life, including near or post-menopause, may have a lot to gain from creatine supplementation, according to some research.
In a 2021 study, researchers found that, when combined with resistance training, creatine supplementation can help preserve muscle mass, improve strength and potentially support bone health in menopausal and postmenopausal women.
Women naturally have 70 to 80 per cent lower baseline creatine stores compared to men, and because of hormone-related changes, “supplementation may be particularly important during menses, pregnancy, postpartum, during and post-menopause.”
For menopausal women, creatine can help preserve muscle mass, improve strength and physical function and potentially counterbalance bone loss.
“The thought is that bone health is a bit of a secondary benefit from improving the other soft tissue structures that help make bones stronger,” Dr. Michelle Jacobson, a menopause specialist in Toronto and co-founder and medical director of Coven Women’s Health, told Yahoo Canada.
When combined with resistance training, creatine supplementation can help preserve muscle mass and improve strength.
(FatCamera via Getty Images)
“If you improve the muscle mass and you improve the ligaments and the tendons, then you will better protect the bones. […] Resistance training and lifting heavier weights, in addition to doing the things you enjoy, really does have an important role in osteoporosis prevention, in preventing falls, in burning more calories and keeping your cholesterol down.”
Creatine studies are so promising that the European Food Safety Authority (EFSA) recommends at least 3 grams/day, in combination with regular resistance training (3 times per week), to improve muscle growth among adults over 55. The EFSA found that creatine was most beneficial when taken daily, rather than only on training days.
“You want to aim for about five grams of creatine per day,” Stephanie Hnatiuk, a registered dietitian who specializes in sport and performance nutrition, told Yahoo Canada. “The dosing isn’t different depending on the type of activity you’re doing or the reason for taking creatine. […] It’s a consistent five grams a day.”
Quick shop:How creatine can help with menopausal brain fog
A growing body of research suggests that creatine may improve memory and thinking skills, especially in older adults. Creatine helps regenerate ATP (adenosine triphosphate), the body’s immediate energy currency, which is crucial for cognitive functioning.
During menopause, ATP production tends to decline, which can lead to menopausal symptoms like fatigue, brain fog and memory issues.
“There is promising evidence that [creatine] can help with some sleep problems; it can help with some focus,” Jacobson said.
“It’s not going to be the silver bullet that fixes your 30 years of chronic insomnia, but in women and people in general, it does show improvements in short-term memory, processing speed and executive functioning.
“However, the type of high-quality evidence you want to be able to really link cause and effect, that is still lacking.”
In a 2025 study, researchers followed a group of 36 perimenopausal and menopausal women for eight weeks and found that those taking a medium dose of creatine hydrochloride experienced faster reaction times, improved cognitive functioning and mood improvements compared to the placebo group. Research is still growing, but current evidence suggests that creatine may help with mental fatigue, processing speeds and overall clarity.
Creatine supplementation may help with mental fatigue, processing speeds and overall clarity.
While emerging research looks promising for cognition and brain health, Hnatiuk reiterates that the “vast majority of evidence we have around creatine supplementation is for its benefits alongside heavy strength training.”
“There’s some potential for creatine to have benefits that extend into other areas of healthy aging and longevity, but the evidence isn’t as strong at this point because it’s newer,” Hnatiuk explained. “I don’t think it’s something that all women need to be taking if they aren’t actively strength training, but down the road, we might say that it’s a good idea.”
What kind of creatine is best?
“Creatine monohydrate is the most well-researched,” Hnatiuk said. “What form you use, whether it’s a capsule, a powder, a gummy, is not the main thing, because they’re all going to be creatine monohydrate.
My issue with the say, gummies or capsules, is the dosing. In a scoop of creatine powder, you’ll get your full 5 grams. In a gummy or a capsule, you might get 0.5-1 gram per capsule or per gummy. So that means that you have to take five of these capsules, or five of these gummies, at a time. The cost of that is going to be a lot higher because you’re going to be going through that bottle of, say, you know, 60 or 100 gummies or capsules, much more quickly than if you’re taking just a scoop of the powder.
Creatine gummies with 5000mg per serving
“If someone likes [creatine gummies] and it’s a way they can be consistent with them, that’s fine; but you’ve got to kind of take into consideration the dose, and then what’s kind of your cost per dose with those different formats,” she said.
How to choose creatine:
While there are several types of creatine available, creatine monohydrate is the most well-researched.
Creatine gummies and capsules are fine, but you get the most bang for your buck with creatine powder.
Look for supplements that have undergone third-party testing.
Micronized creatine mixes better in water.
Single-ingredient formulas — unflavoured creatine and blends without fillers contain fewer additives and are usually cheaper.
Who should avoid creatine?
While creatine is generally safe, experts recommend consulting your doctor before taking creatine supplements.
“If someone is following a very high protein ketogenic diet, I would want to use caution; that’s a lot of load for the kidneys to process. Or if they had pre-existing kidney disease, then I would say probably not,” Jacobson told Yahoo Canada. “Your optimal candidate would be somebody who is strength training and resistance training, who wants to build more lean muscle mass, who is motivated to do so, and she’s looking for other sorts of ancillary ways she can improve her success.”
What to avoid in creatine:
Under-dosed servings — look for blends with at least 3 grams per serving.
Stimulants, like caffeine, mixed into creatine.
Excess sugars and artificial fillers.
“What I always want people to understand about any supplement is that they are not required for success,” Hnatiuk said. “If you’re trying creatine, because it’s really popular and really trendy, and it doesn’t agree with you or you hate the taste of it, it’s ok not to take it.
“You can do all the right things with your lifestyle and still get great results. Any supplement is just literally the icing on the cake. It’s just the cherry on top. It’s not a necessity in order for you to still reach your goals, and have a healthy lifestyle and age.”
Best creatine powders in 2026Meet the experts:
Dr. Michelle Jacobson, menopause specialist in Toronto. Co-founder and medical director of Coven Women’s Health and the corporate chief of obstetrics and gynecology for William Osler Health.
Stephanie Hnatiuk, registered dietitian in Winnipeg. Certified personal trainer and UESCA-certified running coach.
Let us know what you think by emailing us or threading us @yahoocanada. Follow us on TikTok, WhatsApp and Instagram.