The Bodybuilder Supplement That's Actually Perfect for Menopause
Hey there Midlife Thrivers,
If you've been on Instagram lately, you've probably seen creatine everywhere. Fitness influencers are mixing it into their morning smoothies, and wellness brands showcasing their perfectly curated feeds. And if you're like most of us, you probably thought: "Isn't that just for gym bros and protein shake enthusiasts?"
I thought the same thing.
But what I've learned from top experts and diving into evidence-based research: creatine isn't just about building biceps. It's becoming one of the most promising tools for women navigating perimenopause, menopause, and all the lovely surprises that come with it. Top menopause experts have been recommending it more frequently.
So let's cut through the noise and get to why you might want to incorporate creatine into your routine.
What Even Is Creatine? (The Non-Bro Explanation)
Creatine is an amino acid compound your body makes naturally in your liver, kidneys, and pancreas. You also get some from foods like red meat and fish. It's stored mainly in your muscles and brain, where it helps regenerate the fuel your cells need to function.
I've been taking creatine for about four months now and see more productive workouts and a consistent energy boost. For me, it's been a game-changer in maintaining energy throughout the day without that afternoon crash.
This isn't jittery, coffee-like energy. It's the steady kind that helps your muscles push, pull, and recover. Whether that's during a strength workout or just getting through a particularly chaotic Tuesday.
Women naturally have 70-80% less creatine than men. We also tend to eat less creatine-rich food. Even when your body makes its own creatine and you eat some from food sources, you're probably only filling your creatine stores to about 60-80% capacity. Add hormonal chaos to the mix, and midlife becomes prime time for a creatine boost.
Why Midlife Women Are Taking This Seriously (And You Should Too)
Thanks to leading experts in the field, we're finally getting real research on how creatine may impact muscle, metabolism, bone health, cognitive function, and even mood in women 40+.
Leading menopause expert Dr. Mary Claire Haver emphasizes that creatine has "incredible benefits for women in menopause" and recently added it to her daily routine. She notes that "excellent studies show that five grams of creatine each day can be really beneficial for women to maintain muscle mass as we age when combined with resistance training."
Let's break it down:
Stronger Muscles, Better Everything
Muscle loss isn't a maybe—it's guaranteed without intervention. Women start losing 3-5% of muscle per decade starting in our 30s, and it accelerates post-menopause. Yikes!
Muscle isn't just about looking toned in photos. It regulates blood sugar, maintains metabolism, and supports healthy aging. When you pair strength training with creatine, studies suggest you may build and maintain more lean muscle, perform better during workouts, and recover faster.
A comprehensive meta-analysis found that older adults who used creatine plus strength training gained significantly more muscle mass and strength than those who didn't.
Your Bones Need Backup
Here's a sobering statistic: one in two women over 50 will break a bone due to osteoporosis. Estrogen decline doesn't just mess with your mood—it accelerates bone loss.
Creatine plus strength training may equal stronger muscles AND stronger bones. A Canadian study found that women who supplemented with creatine while doing resistance training preserved significantly more bone density over a year than those who didn't—specifically protecting bone strength at the femoral neck, a common fracture spot.
Brain Fog, Meet Your Match
Feeling fuzzy? Struggling to find words that used to come easily? Hormones hit your brain hard, and your brain needs massive amounts of energy to function.
New research is exploring creatine's potential ability to support cognition, memory, and mental clarity in midlife women. It may be especially effective for vegetarian women, who get less creatine from food.
Mood Stabilizer in Disguise
When estrogen dips, so can your serotonin. Suddenly your patience is thinner than tissue paper, and everything feels harder than it should.
Emerging research suggests creatine may support emotional stability by helping maintain brain energy balance. One groundbreaking study showed that combining creatine with antidepressants led to faster, stronger mood improvements—women responded twice as fast and experienced remission at twice the rate.
Creatine Myth Busters
It's not a steroid
It won't make you "bulky"
You don't need to "load" like you're prepping for a bodybuilding competition (You might see references to "loading phases" where people take massive doses of 20+ grams for a week to quickly fill their creatine stores. Skip it. Those higher doses often cause stomach issues, and starting with 3-5g daily gets you the same results—it just takes a few more weeks.)
It's not going to solve everything overnight
Some women may experience slight water retention at first—but that's hydration in muscle cells, not fat gain. Starting with 3g and working up to 5g daily usually helps prevent any bloating.
How to Take It: Keep It Simple
Type: Creatine monohydrate (the most studied and affordable option)
Form: Powder (better absorption and no extra sugar) or gummies if you prefer
How Much: 3-5g daily (this daily dose takes about a month to fully work, but you might start noticing improvements in strength and energy within the first two weeks)
When: Every day—not just workout days. Consistency matters more than timing
How: Mix into water, coffee, or your morning smoothie. I like to add it to my water or smoothie.
Look for third-party tested brands. Do your research on reputable companies that prioritize quality and transparency.
Is It Actually Safe?
Over 680 clinical studies have confirmed creatine's safety across all age groups. Unless you have kidney issues or bipolar disorder, it's generally well-tolerated. Start low, see how you feel.
The Bottom Line
We're not trying to "get our bodies back"—we're learning how to support them better through this phase of life.
Creatine isn't magic. But for many of us, it might be the missing piece in the strength, energy, and clarity puzzle. It's not about becoming an athlete; it's about feeling like ourselves again. For midlife women dealing with energy dips, muscle loss, and brain fog, creatine may be one of the most important supplements to consider adding to your routine.
Remember: creatine works best when paired with some form of exercise—even just regular walks count. The supplement supports your efforts, but movement is what drives the real benefits.
If you're curious, do your research and talk to your healthcare provider. Try it for 30 days and pay attention to how you feel.
You deserve to age strong, not fragile.
So, are you convinced yet, or do I need to start flexing my newfound creatine muscles to prove my point? 💪
This Week's Action Steps:
✅ Research third-party tested creatine brands and read labels carefully
✅ Consider tracking your energy levels, workout performance, and mood if you decide to try it
✅ Talk to your healthcare provider about whether creatine might be right for your specific situation
✅ Start with the lowest effective dose (3g) and see how your body responds
Think a friend needs to hear this? Forward it to someone who might need some strength (in every sense of the word).
Until next time, Dolores
Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider regarding any health concerns or before making any changes to your treatment plan.