Creatine is one of the most well-researched and effective supplements available, yet many women are unaware of its powerful benefits.
Creatine supports strength, energy, brain function, and overall health. For women, especially those over 40, it can be a key tool in maintaining muscle, boosting cognitive function, enhancing exercise performance, and improving gut health.
What Is Creatine and Do We Need to Supplement It?
Creatine is a naturally occurring compound that our bodies produce in small amounts, primarily in the liver, kidneys, and pancreas.
It’s also found in foods like red meat and fish in small amounts. However, even when combining natural production with dietary intake, the total amount may still fall short of what’s needed to fully support muscle strength, cognitive function, and recovery—especially for active women or those over 40.
Supplementation is the most effective way to ensure optimal levels and support strength, energy, and recovery.
How Creatine Works in the Body
Once you take creatine, your muscles store it as phosphocreatine, which helps produce ATP—the body’s main source of energy.
During short bursts of intense activity, such as lifting weights or sprinting, ATP is rapidly depleted. Creatine helps replenish ATP levels, allowing for sustained energy output and improved performance.
Additionally, creatine has been shown to support brain function by providing energy to brain cells, which can enhance cognitive performance and reduce mental fatigue.
The Benefits of Creatine for Women
1. Enhances Exercise Performance and Recovery
Creatine boosts your body’s ability to generate quick energy, helping you push through tough workouts. It also aids in muscle recovery by reducing soreness and inflammation, meaning you can get back to your workouts sooner and with less fatigue.
2. Increases Strength and Lean Muscle Mass
Creatine helps boost strength and endurance, making it easier to build and maintain lean muscle. This benefits all women by supporting daily movement, enhancing workout performance, and promoting overall health.
3. Boosts Metabolism
As we age, our metabolism naturally slows, and for women over 40, declining estrogen levels can accelerate muscle loss.
Maintaining muscle mass is crucial for a strong, efficient metabolism, particularly during menopause.
Creatine helps support energy and recovery, allowing for consistent, intense strength training that helps preserve muscle and keep metabolism strong.
4. Supports Brain Health and Cognitive Function
Research shows creatine enhances cognitive function, improves memory, and reduces mental fatigue. This is particularly helpful for women navigating hormonal changes that may impact focus and clarity.
5. Supports Gut Health
Emerging research suggests that creatine may have a positive impact on gut health by supporting the function of intestinal cells and reducing inflammation. A healthy gut is essential for digestion, nutrient absorption, and immune function, making creatine a potential ally in overall wellness.
What Happens If You Don’t Supplement with Creatine?
Without adequate creatine levels, women may experience:
- Faster muscle loss – Particularly during menopause when muscle breakdown accelerates.
- Slower recovery – More soreness and longer recovery times between workouts.
- Decreased cognitive function – Less energy for brain cells can lead to mental fatigue, brain fog, and memory issues.
- Weaker bone health – Lower muscle mass and strength can contribute to reduced bone density over time.
- Compromised gut health – Potentially less support for intestinal function and increased inflammation
How to Take Creatine
The most common and well-studied form of creatine is creatine monohydrate. A typical dose for women is around 3-5 grams per day. There’s no need to “load” creatine with high doses at the start—just a daily, consistent intake is enough to see benefits. It can be mixed into water and taken at any time of the day.
Should You Take Creatine?
If you’re a woman looking to improve strength, energy, and overall health, creatine is a simple, effective, and safe supplement to consider; however I always recommend to check with your trusted health care professional before changing your diet.
Especially for women over 40, it can be a game-changer for maintaining muscle, supporting brain function, optimising fitness, and promoting gut health.
I’m an affiliate for a Brisbane-based and Australian-owned company: Cost Price Supplements. Use the code: sbfchallenge15 to receive a discount on your creatine and other supplements.
You can view my other supplement recommendations for women 40+ here.
