Creatine Supplementation Benefits for Older Women During Menopause

Creatine Supplementation Benefits for Older Women During Menopause

Feb 01, 2025

Creatine Supplementation Benefits for Older Women During Menopause combat creatine

The Benefits of Creatine for Menopausal Women

Menopause brings many changes to a woman’s body, including muscle loss, decreased bone density, and cognitive shifts.


However, one simple supplement—creatine—has been shown to help counteract these effects. Let’s explore how creatine can support menopausal women in greater detail.


The Benefits of Creatine for Menopausal Women combat creatine

Understanding Menopause and Its Impact on the Body

Menopause is a natural phase in a woman's life, typically occurring between the ages of 45 and 55.


During this time, estrogen levels drop significantly, leading to various physiological changes, including:

  • Loss of muscle mass and strength
  • Reduction in bone density, increasing fracture risk
  • Cognitive decline, including memory lapses and brain fog
  • Increased fatigue and reduced energy levels
  • Mood fluctuations and potential mental health challenges


While these changes can be challenging, research suggests that creatine supplementation can help alleviate some of these symptoms and improve overall well-being.


Understanding Menopause and Its Impact on the Body combat creatine

1. Helps Maintain Muscle Mass and Strength

One of the most concerning issues during menopause is the loss of muscle mass.


Studies indicate that women can lose up to 8% of their muscle mass per decade after the age of 30, and this process accelerates during menopause.


Creatine supplementation combined with resistance training has been shown to help maintain and even increase muscle strength.


Learn more about how creatine works.


How Creatine Helps with Muscle Retention

  • Increases ATP Production: ATP (adenosine triphosphate) is the primary energy source for muscle contractions. Creatine helps regenerate ATP, allowing muscles to work harder and recover faster.
  • Improves Muscle Hydration: Creatine pulls water into muscle cells, improving muscle hydration and making them appear fuller and stronger.
  • Enhances Protein Synthesis: Research indicates that creatine enhances muscle protein synthesis, helping to repair and build lean muscle tissue.


Supporting Research

A study published in the Journal of Strength and Conditioning Research found that postmenopausal women supplementing with creatine and engaging in resistance training experienced significant increases in lean muscle mass compared to those who did not take creatine.


Find out whether creatine is best taken pre- or post-workout.


2. Supports Bone Health and Prevents Osteoporosis

Osteoporosis is a major concern for postmenopausal women, as estrogen plays a critical role in maintaining bone density.


Studies suggest that creatine supplementation may enhance bone mineral density, especially when paired with resistance training.


How Creatine Benefits Bone Health

  • Enhances Bone Mineralization: Research suggests that creatine may enhance the process of bone mineralization, leading to stronger, denser bones.
  • Reduces Risk of Fractures: By improving muscle mass and balance, creatine supplementation can help prevent falls and reduce the risk of fractures in menopausal women.
  • Supports Collagen Synthesis: Collagen is a vital component of bone structure, and creatine has been shown to support collagen production, further strengthening bones.


Supports Bone Health and Prevents Osteoporosis combat creatine

Scientific Evidence

A study in Osteoporosis International revealed that creatine supplementation combined with resistance exercise significantly improved bone mineral density in postmenopausal women over a six-month period.


Discover different types of creatine and which one suits your needs.


3. Boosts Cognitive Function and Reduces Brain Fog

Many women experiencing menopause report brain fog, memory lapses, and difficulty concentrating. These cognitive shifts are largely due to reduced estrogen levels affecting neurotransmitter function.


How Creatine Helps the Brain

  • Increases Brain Energy Levels: The brain requires ATP to function efficiently. Since creatine is a naturally occurring compound that enhances ATP production, supplementing with creatine may improve mental clarity and focus.
  • Protects Against Neurodegeneration: Research suggests that creatine may protect brain cells from oxidative stress, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
  • Improves Mood and Reduces Stress: Some studies indicate that creatine supplementation can help regulate serotonin and dopamine levels, improving mood and mental well-being.


Learn more about creatine and its impact on mental health.


Boosts Cognitive Function and Reduces Brain Fog combat creatine

Key Studies

A study in Neuroscience & Biobehavioral Reviews found that creatine supplementation improved cognitive function and reduced mental fatigue in older adults, suggesting potential benefits for menopausal women as well.


4. Increases Energy and Reduces Fatigue

Fatigue is a common complaint among menopausal women, with many reporting a significant drop in energy levels. Since creatine supports ATP production (your body’s energy currency), it may help improve daily energy and endurance.


Ways Creatine Helps Combat Fatigue

  • Enhances Cellular Energy Production: Creatine helps replenish ATP levels, ensuring that muscles and the brain have a steady supply of energy.
  • Reduces Inflammation: Chronic inflammation has been linked to fatigue. Creatine’s anti-inflammatory properties may help mitigate fatigue symptoms.
  • Improves Exercise Performance: Women supplementing with creatine often report increased stamina and reduced post-workout fatigue.


Read about creatine's benefits for runners.


5. May Help with Mood and Mental Health

Some studies suggest that creatine has mood-enhancing properties, which may help combat depression and anxiety that sometimes accompany menopause.


How Creatine Supports Mental Health

  • Regulates Neurotransmitters: Creatine plays a role in the production of serotonin and dopamine, which are essential for mood regulation.
  • Lowers Stress Hormones: Research suggests that creatine supplementation can reduce cortisol levels, which contribute to stress and anxiety.
  • Improves Sleep Quality: Many women report improved sleep quality with creatine supplementation, which directly affects mood and overall well-being.


Find out if creatine can keep you awake.


creatine May Help with Mood and Mental Health combat creatine

How Much Creatine Should You Take?

A daily dose of 3-5 grams of creatine monohydrate is recommended for most women. There’s no need for a loading phase—consistent daily use is key.


Learn about the loading phase.


How to Take Creatine

  • Mix with Water or Juice: Creatine dissolves best in warm water or juice.
  • Take It Daily: Consistency is key for maximizing benefits.
  • Pair with Exercise: Combining creatine with resistance training yields the best results. Read about creatine for recovery and performance.


Are There Any Side Effects?

Creatine is one of the most researched supplements and is considered safe for long-term use.


However, some women may experience minor side effects such as:

  • Water retention (this is temporary and mostly affects the muscles, making them look fuller)
  • Mild stomach discomfort if taken on an empty stomach


To minimize any potential adverse effects, it’s best to start with a lower dose and gradually increase it. Read about potential side effects.


References

  • Forbes, Sarah C., et al. "Creatine Supplementation in Women's Health: A Lifespan Perspective." Nutrients, vol. 13, no. 3, 2021, p. 877, https://doi.org/10.3390/nu13030877.
  • Chilibeck, Philip D., et al. "Effect of Creatine Supplementation Combined with Resistance Training on Area and Density of Bone and Muscle in Older Women." The Journals of Gerontology: Series A, vol. 75, no. 5, 2020, pp. 931–937, https://doi.org/10.1093/gerona/glz069.
  • Wallace, Taylor C., et al. "Association between Dietary Intake of Creatine and Female Reproductive Health Outcomes: A Cross-Sectional Analysis of NHANES 1999–2018 Data." Food Science & Nutrition, vol. 11, no. 6, 2023, pp. 2721–2734, https://doi.org/10.1002/fsn3.4135.


Final Thoughts

Creatine is a safe, well-researched supplement that can support muscle, bone, and brain health during menopause. When paired with exercise, it can be a powerful tool for staying strong and active through this life stage.


Key Takeaways

✅ Creatine supplementation improves muscle strength and prevents muscle loss.
✅ Creatine supplementation can also enhance bone density and reduce fracture risk.
✅ Creatine may help with memory, focus, and cognitive function.
✅ Taking creatine may boost energy levels and combat fatigue.
✅ Women can take creatine safely without significant side effects.
By adding creatine supplementation to your daily routine, you can take a proactive step toward maintaining your health, vitality, and quality of life during menopause.


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