Creatine and Menopause: A Powerful Supplement for Women’s Health

What is Creatine?
Creatine is an amino acid derivative that helps increase ATP-creatine phosphate stores, which are crucial for energy production. In simple terms, it helps your muscles work harder and longer, allowing you to build strength and muscle more effectively.
While creatine is commonly used in the fitness world, it’s not just for athletes! For women, especially during menopause when estrogen and testosterone levels decline, creatine may help offset muscle loss, bone weakening, and even cognitive decline.
Since women generally have less muscle mass and consume less dietary creatine (found in beef, lamb, 
pork, or fish) than men, creatine supplementation could be a valuable tool for enhancing strength, 
performance, and brain health.

The Benefits of Creatine for Women
Creatine offers a range of potential benefits, especially for women navigating menopause:
▪ Improved Strength & Performance: Long-term use has been shown to enhance strength and 
endurance.
▪ Increased Energy Levels: Creatine boosts ATP production, improving overall energy.
▪ Better Bone & Cardiovascular Health: Regular use can support bone density and heart health by 
encouraging more physical activity.
▪ Cognitive Support: Creatine helps brain function and processing speed, especially when there's 
a deficit of creatine due to aging or stressors.
▪ Mood Improvement: Some studies suggest creatine may help lift mood and reduce symptoms 
of depression by supporting serotonin levels in the brain.

Is Creatine Safe?
Absolutely! Creatine is one of the safest and most well-researched supplements available. For most 
women, there are no serious side effects.
However, creatine can sometimes cause water retention in muscles (but not fat gain), which may 
temporarily affect how you feel, though this usually subsides. Men tend to experience this side effect 
more than women.
Kidney Health: Contrary to popular belief, creatine is not harmful to your kidneys when used correctly. 
Studies show that up to 5 grams daily for 35 days has no negative impact on kidney function. However, 
creatinine levels—produced when creatine is broken down—are used to assess kidney function. Let your 
healthcare provider know how much creatine you’re taking, just to be safe. 

How Much Creatine Should I Take?
The recommended daily dose for creatine monohydrate is 3-5 grams. Higher doses, over 5 grams, may 
improve cognitive function, though these benefits aren’t seen at lower doses.
Here’s how to get the most out of your creatine:
• Standard Dose: Take 3-5 grams per day, consistently.
• Pure Creatine: Choose a creatine that’s free of additives or unnecessary ingredients.
• Flexible Timing: Take it at any time during the day, before or after workouts, or even on rest 
days.
• Mix it Well: For best absorption, take with at least 8 oz of water or add it to your favorite 
smoothie.
• Patience is Key: Give it at least two months to assess its effectiveness. Consistency is crucial!
Before beginning any supplementation, it’s always best to consult with a healthcare provider, dietitian, 
naturopath, or pharmacist to ensure it’s safe and appropriate for you.

In Conclusion
Creatine can be an easy, science-backed addition to your menopause wellness routine. It can support muscle health, energy, brain function, and bone density, especially when combined with resistance training and proper nutrition.
By incorporating creatine into your menopause strategy, you can feel stronger, more energized, and healthier throughout this important stage of life.

Always consult your healthcare team before starting any new supplement or routine.

Article written by: 

Wendy Hildebrand, Nurse Practitioner

Wendy Hildebrand is a Nurse Practitioner based in Victoria, BC, with over two decades of diverse nursing experience spanning medical-surgical, palliative, maternal-child health, and public health. Her passion lies in supporting and empowering women through the complex transitions of midlife with evidence-based education and compassionate care. Wendy brings a warm, collaborative approach to her work with sanoMidLife, where she is proud to partner with women on their journey toward renewed health, confidence, and well-being.