Doctors say creatine may protect muscle, boost mood and ease menopause symptoms

For decades, creatine has been synonymous with bodybuilders, gym bros and weightlifters. On TikTok alone, the hashtag has billions of views, mostly tied to fitness transformations. But experts are now calling it a “wonder supplement” for a very different group: women in midlife.

Far from being just about building bulk, creatine’s real power lies in preserving muscle, boosting energy, and supporting long-term health. For women going through perimenopause and menopause, this could be life-changing.

“As hormone levels fluctuate, women naturally lose muscle mass,” explains Dr Lafina Diamandis, GP and founder of Deia Health. “Creatine helps replenish intramuscular energy stores and improves how muscles use energy. This translates into greater strength gains and protection against muscle loss – issues many women face during menopause.”

Research backs her up. Studies suggest creatine supplementation may reduce the risk of sarcopenia (low muscle mass), improve mood and even tackle symptoms such as fatigue and brain fog. That’s because while 80% of creatine is stored in muscles, about 20% is found in the brain. Early evidence shows it could support cognition and mental health, too.

What is creatine, really?

Creatine is not a steroid. It’s a naturally occurring compound in the body that helps produce adenosine triphosphate (ATP), the energy currency of cells. Foods like red meat and fish provide dietary creatine, but women typically have 70–80% lower baseline levels than men, which drop further during menopause.

“Creatine is the most well-researched supplement in history, with thousands of studies proving its safety and effectiveness,” says trainer Luke Worthington, who prepares actors for film roles. “It improves strength, preserves muscle, supports body composition and even helps with brain health.”

Benefits for menopause and beyond

The drop in oestrogen during midlife affects everything from bone density to tissue elasticity, making recovery harder and falls more likely. Creatine, especially when combined with resistance training, appears to counteract these risks.

One 2021 review found that creatine supplementation in women increased strength, improved muscle morphology, and showed potential as a “multifactorial therapeutic intervention across the lifespan.”

“From a longevity perspective, health is muscle,” says Diamandis. “Muscle loss leads to frailty, falls, fractures – and higher mortality risk. Creatine offers a way to help protect against that.”

Influencers such as Liz Earle and Trinny Woodall have praised creatine for helping them maintain strength and vitality during menopause.

The magic duo: creatine + strength training

Experts stress that creatine works best when paired with resistance training. A 2023 study showed women who combined creatine with weightlifting achieved greater gains than with strength training alone.

“Think of training as planting the seeds and watering them,” says Worthington. “Creatine is the fertiliser that makes those seeds grow stronger.”

That said, even women who don’t lift weights may notice improved energy and cognitive function with supplementation.

How to take creatine

Creatine monohydrate is the form most often recommended. A daily dose of 5g is safe and effective for all genders and ages. It can be taken as capsules or a flavourless powder mixed into coffee, tea or smoothies.

“It doesn’t need a loading phase and consistency matters more than timing,” Worthington adds. “Tablet, capsule or powder – they’re all equally effective.”

Side effects are generally mild but can include water retention, bloating or diarrhoea. Experts advise starting with a lower dose and consulting a doctor if you have medical conditions or take other medications.

The bottom line

Creatine isn’t just for gym bros – it could be a vital ally for women navigating midlife. By supporting muscle, bone, mood and brain health, it offers a simple, low-risk way to make ageing more resilient. As Diamandis puts it: “You can start at any time. The sooner you begin, the better the long-term benefits.”