Summary
From improving strength and muscle retention to supporting brain health, bone density, and even mood regulation, creatine is one of the most researched and reliable supplements available on the market.
This article explores the evidence behind creatine supplementation in women, explains how it works, and highlights why it might be worth a conversation with your Vision Personal Trainer.
Key Topics Covered
- What creatine is and how it works in the body
- Why creatine is especially relevant for women over 40
- Benefits for strength, energy, bone health, and cognitive function
- Myths and misunderstandings about creatine
- What the research says (with links to peer-reviewed studies)
- How to use creatine safely and how Vision supports you
What is Creatine, and Why Are More Women Using It?
Creatine is a naturally occurring compound found in your muscles and brain. It helps produce energy during high-intensity activity by increasing the availability of ATP, the body’s energy currency.
While your body makes creatine on its own, and you can get small amounts through food (like red meat and fish), supplementation significantly increases your stored levels which may be particularly helpful for women during certain stages of life, including perimenopause and menopause.
Historically, creatine has been marketed primarily toward male athletes and strength sports. But in recent years, both researchers and healthcare practitioners have begun highlighting the unique benefits for women, particularly around muscle preservation, energy production, brain health, and recovery.
A 2021 review published in the Journal of the International Society of Sports Nutrition noted that creatine may play a supportive role in offsetting some of the physiological changes that occur in women as estrogen declines, including changes in mood, muscle mass, strength, and bone health (Forbes et al., 2021, NIH).
Other expert sources such as Girls Gone Strong and Hudson Institute reinforce that creatine is not only safe for women, but underutilised.
As a Vision Personal Training member, you can speak with your Trainer about how creatine might fit into your plan and access exclusive discounts through our partnership with True Protein.
Key Benefits of Creatine for Women
For women in heading into their 40s, 50s and beyond, creatine offers more than just support for exercise performance. As hormone levels change with age, many women begin to experience reductions in muscle mass, bone density, mood stability, and overall energy. Creatine may help counteract these changes across multiple systems in the body.
Below are some of the most well-researched and relevant benefits:
1. Supports Lean Muscle Mass and Strength
Creatine helps improve the body’s ability to produce short bursts of energy, which directly supports resistance training and high-intensity exercise. Over time, this leads to improvements in strength, muscle tone, and exercise performance. This is particularly important for women over 40, as natural declines in estrogen and activity can accelerate muscle loss (sarcopenia). Research reviewed in the Journal of the International Society of Sports Nutrition (Forbes et al., 2021) showed that creatine supplementation combined with strength training can lead to greater strength and lean mass gains than training alone.
2. May Help Protect Bone Health
Creatine’s effect on muscle mass has a positive downstream impact on bone density. Stronger muscles provide more support and loading on the skeletal system, which helps stimulate bone maintenance and growth — both critical for reducing fracture risk in midlife and postmenopausal women. Some emerging studies suggest creatine may influence bone mineral content directly by increasing cellular energy availability in bone-forming cells, though more research is needed in this specific area.
3. Enhances Recovery and Reduces Fatigue
One lesser-known benefit of creatine is its role in helping the body recover faster between bouts of effort, and in reducing perceived exertion and muscle soreness. For women juggling work, family, and life commitments, this can make a measurable difference in how quickly they bounce back between sessions or even day-to-day tasks.
4. Supports Cognitive Function and Mood Stability
Creatine isn’t just stored in muscle, it’s also found in the brain. It plays a role in neuronal energy production, and research suggests it may help improve working memory, mental fatigue resistance, and mood regulation, especially during times of stress or hormonal transition. According to Health.com, some studies have shown creatine may help buffer against cognitive decline and support mood in both physically active and sedentary women, particularly during periods of low estrogen.
5. May Reduce Symptoms Related to Hormonal Fluctuations
During perimenopause and menopause, many women experience symptoms such as fatigue, mood swings, brain fog, low motivation, and poor sleep. While creatine is not a hormonal supplement, it may play a supportive role in managing these symptoms by improving cellular energy metabolism, neurological function, and cognitive resilience.
According to a 2021 review published in the Journal of the International Society of Sports Nutrition, creatine supplementation has shown potential benefits for mental fatigue resistance, mood regulation, and cognitive function, particularly in situations involving estrogen deficiency (Forbes et al., 2021). The review notes that as estrogen levels decline during this stage of life, brain creatine levels may also decrease and that supplementation could help restore these levels, potentially buffering against hormone-related cognitive and mood changes. Further support comes from TaraMD, a medical practitioner’s platform focused on women's health, which notes that creatine may help improve “brain fog and emotional swings” in women going through menopause due to its role in brain energy metabolism.
While creatine should not be seen as a replacement for medical treatments or hormone therapy when needed, it is increasingly being recognised as a safe, evidence-based nutritional tool that can complement lifestyle interventions especially when paired with strength training, personalised coaching. such as those offered at Vision via personal training and our dedicated strongHER program designed to empower women with tailored exercise, nutrition, and confidence building strategies and support to thrive through perimenopause, menopause and beyond.
Common Myths and Concerns About Creatine
Despite its growing popularity, creatine is still widely misunderstood, especially amongst the female population group. Much of the hesitation stems from outdated myths or confusion around how creatine actually works in the body. Let’s clear up some of the most common concerns:
Myth 1: “Creatine Will Make Me Look Bulky”
- Fact: Creatine supports lean muscle development — not bulk.
The idea that creatine causes excessive muscle growth is largely based on male-dominated bodybuilding circles. For women, creatine supports improved strength, toned appearance, and muscle definition, especially when paired with structured resistance training like Vision’s programs. Studies show that creatine enhances muscle mass modestly, but it won’t override your genetic potential or suddenly change your body type. In fact, one study of postmenopausal women found significant strength gains without excessive changes in body weight or size (Forbes et al., 2021).
Myth 2: “Creatine Causes Water Retention and Bloating”
- Fact: Creatine draws water into the muscle — not under the skin.
It’s true that creatine increases water content in muscle cells, but that’s a good thing. This intracellular hydration supports muscle repair, energy production, and fullness. Most women who supplement properly report no visible bloating or discomfort, especially when using the lower maintenance doses typically recommended for long-term use. Importantly, this is not the same as subcutaneous water retention (the kind that causes puffiness). The fluid stays in the muscle tissue, which may even enhance muscle tone.
Myth 3: “Creatine Is Just for Young Athletes or Bodybuilders”
- Fact: Creatine benefits women of all ages, especially those over 40.
A growing body of research suggests that middle-aged and older women may benefit the most from creatine due to age-related declines in muscle mass, brain function, and hormonal stability.
Creatine supports:
- Strength and mobility
- Bone health
- Cognitive function
- Mood regulation
It’s also safe when taken within recommended doses, as confirmed by long-term studies and safety reviews (WebMD).
Myth 4: “I Don’t Need Creatine If I Eat a Healthy Diet”
- Fact: Most dietary creatine comes from animal proteins like red meat and fish.
The average omnivorous diet provides only about 1g of creatine per day, far below the 3–5g shown in research to be effective for supplementation. For women who eat less red meat, are vegetarian, or follow a lower-protein diet, creatine supplementation can be especially helpful. Even for those eating well, training places additional demands on the body’s energy systems, making supplementation a safe and useful way to support recovery and performance.
Myth 5: “Creatine Isn’t Safe for Women”
- Fact: Creatine is one of the most researched and safest supplements available.
The International Society of Sports Nutrition (ISSN) has declared creatine safe and effective for long-term use across a wide range of ages and populations, including women. There is no evidence that creatine causes kidney damage or hormonal disruption in healthy individuals. For added peace of mind, Vision Personal Training is partnered with True Protein, whose products are independently batch-tested, ensuring purity and transparency. Speak to your trainer for guidance on dosage and timing and remember that Vision members receive exclusive discounts through our partnership.
How to Start Using Creatine Safely — Dosage, Timing & Best Practices
Creatine is one of the most well-researched supplements in sports and health science, with strong evidence supporting its safety and effectiveness in women of all ages. Here’s how to start using it effectively, especially if you're new to supplementation or strength training.
Recommended Dosage for Women
The most supported dosage for ongoing benefits is:
- 3–5 grams per day of creatine monohydrate
This is considered a maintenance dose and is effective without a loading phase, especially for women. As reviewed by Forbes et al. in the Journal of the International Society of Sports Nutrition, women can benefit significantly from creatine at these lower, consistent daily levels without needing to front-load with higher amounts. Other expert sources like Girls Gone Strong and Hudson Institute agree this daily range is safe and effective for women.
When to Take Creatine
Research shows that consistency is more important than timing. However:
- Post-workout may offer slight advantages for muscle recovery and glycogen storage (Antonio & Ciccone, 2013).
- Any time of day is fine, as long as it’s taken daily, including rest days.
What to Mix It With
Creatine monohydrate is tasteless and dissolves easily in most drinks. Suggested mixes:
- Water
- Herbal tea
- Protein shakes
- Post-workout smoothies
It's also heat-stable, so adding it to coffee or warm oats is totally fine — as confirmed by WebMD.
Choosing a Quality Brand
Not all creatine products are equal. Look for:
- Creatine monohydrate (the most studied form)
- Third-party tested or Informed-Sport certified
- No added fillers or artificial flavours
As a Vision Personal Training member, you receive exclusive discounts through our partnership with True Protein. Their creatine mono which is German sourced is a premium grade of creatine monohydrate sourced from a leading manufacturer in Germany. It really is the gold standard of creatine.
What Results to Expect and When
Many women begin noticing benefits within 2–4 weeks of consistent use, especially when combined with resistance training. Documented benefits include:
- Increased strength and performance (Smith-Ryan et al., 2021)
- Improved recovery and reduced soreness
- Enhanced cognition and energy availability (Rawson et al., 2011)
While not immediate, these changes compound over time and support long-term health and vitality.
Speak to Your GP or Trainer First
As always, speak to your GP or Vision trainer before starting any new supplement. Or really do your research. They can:
- Ensure it aligns with your current health status and training goals
- Help you integrate it into your existing plan
- Monitor how your body responds over time
Creatine is most powerful when used as part of a broader strategy of strength training, quality nutrition, and recovery, all areas your trainer already supports.
Key Takeaways
Creatine isn’t just for bodybuilders or elite athletes, it’s a well-researched, safe, and powerful tool that can support women in their 40s, 50s, and beyond. From improving strength and brain function to helping with recovery and emotional resilience, creatine has real potential to enhance health during key life stages like perimenopause and menopause.
- Creatine is safe and effective for women, including those over 45.
- It supports muscle strength, energy, brain function, and recovery.
- It may help with mood, sleep, and cognitive clarity, especially during hormonal fluctuations.
- 3–5 grams daily is ideal.
- Vision members can access discounts on True Protein’s high-quality creatine.
