Does Creatine Supplementation Offer Benefits for Women as They Age?

What is creatine?  Creatine is a naturally occurring compound synthesized from amino acids, and it’s found in small amounts in foods like red meat and fish. It’s also produced by the liver, kidneys and pancreas.

Stored primarily in the muscles and brain, creatine helps regenerate adenosine triphosphate (ATP), your body’s primary energy source during high-intensity, short-duration activities, such as weightlifting, sprinting or high-intensity interval training. Supplementing with creatine increases your muscles’ creatine stores, allowing you to perform better during exercise and recover faster post-workout. Once thought of as a supplement mainly for male athletes, creatine is now recognized for its wide-ranging benefits for women—especially as they age. Just like with many other body changes we go through, we naturally have less creatine production going on internally. As we age, several physiological changes affect muscle mass, strength, and overall energy metabolism. One area of interest is whether the body’s natural (endogenous) production and storage of creatine declines with age, and how this impacts health and function.

At a high-level, here are my key findings to consider before jumping into specifics on benefits of increasing our creative stores as we age.

Muscle Creatine Stores and Aging

• Research indicates that older adults often have lower muscle creatine and phosphocreatine (PCr) levels compared to younger individuals. This reduction is partly due to the loss and atrophy of type II muscle fibers, which are the primary storage sites for creatine and are more susceptible to age-related decline.
• Lower physical activity and reduced dietary intake of creatine-rich foods (like meat) in older adults may also contribute to decreased muscle creatine stores.

Creatine Synthesis and Age

• While the body continues to synthesize creatine from amino acids (arginine, glycine, and methionine) throughout life, the efficiency of this process and the total creatine pool may decrease with age, especially in muscle tissue.
• Some studies suggest that the reduction in muscle creatine is not uniform across all muscle groups, with certain muscles (like the quadriceps) showing more pronounced declines.

Functional Implications

• Reduced creatine stores are associated with decreased muscle mass, strength, and physical performance in older adults, contributing to conditions like sarcopenia and increased risk of falls.
• Supplementation with creatine has been shown to restore muscle creatine levels, improve muscle mass and strength, and enhance physical and cognitive performance in older adults.

Now, digging in deeper, here’s a concise summary of the many advantages of supplementing with creatine for women:

Increased Strength and Exercise Performance

• Boosts strength, power, and workout performance when combined with resistance training.
• Effective for women of all ages, including both pre and post-menopausal stages.

Enhanced Muscle Mass and Body Composition

• Promotes lean muscle gain in women who supplement and engage in strength training.
• Helps counteract age-related muscle loss (sarcopenia), supporting metabolism, strength, balance, and mobility.

Improved Bone Health

• Supports bone density when paired with resistance training, helping to reduce the risk of osteoporosis and frailty as women age.

Cognitive and Mood Benefits

• May improve brain health, mood, and reduce symptoms of depression.
• Especially beneficial during periods of hormonal fluctuation, stress, or sleep deprivation, due to creatine’s role in brain energy balance.

Support During Hormonal Changes

• Women naturally have 70–80% lower creatine stores than men. Yes, you read that correctly…70-80%!
• Supplementation is particularly helpful during times of low estrogen—such as menstruation, postpartum, perimenopause, and post-menopause—when energy and muscle function may be compromised.

Aid in Recovery and Injury Prevention

• Reduces muscle soreness and speeds up recovery after intense exercise.
• May lower the risk of dehydration, muscle cramping, and injuries to muscles and connective tissues.

Metabolic and Reproductive Health

• Supports metabolic health and insulin sensitivity by optimizing muscle mass.
• Emerging evidence suggests benefits for women with PCOS and potential support for reproductive health, fertility, and pregnancy outcomes.

Safety and Additional Notes

Creatine is considered safe for most women when used as recommended, with minimal risk of side effects.  You’re already getting some creatine in your daily food sources…likely just not as much as you may need based on your activity levels.  As with ANY supplements and dietary changes, we strongly consider consulting with a Registered Dietician or your PCP.  We are partnered with Jill Daniels MS, RD, CSSD because we align with her approach to intuitive eating…and supplementing!  There is no one-size fits all approach.  How much, how frequently, at what times, with what other considerations…if any…all need be taken into account and Jill can help you with a plan that’s best for YOU!  

For more considerations, here’s a GREAT article published on Today.com from Kristen Kirkpatrick from a RD point of view.  There’s also a recording of her interview on the Today show if you’re inclined to listen along!

Also noteworthy is that many women believe that using creatine will lead to weight gain.  These concerns are largely unfounded; any initial increase is usually due to water retention, not fat gain.  

Creatine monohydrate is the most studied and recommended form for supplementation.  Through our partnership with Fullscript, you have access to a couple of different Creatine Monohydrate products.  Our preferred, and recommended, product is from Designs for Health as a trustworthy manufacturer with a clean, quality product.

In summary, creatine stores in muscle tend to decrease as we age, due to a combination of reduced synthesis, muscle fiber loss, lower physical activity, and dietary changes. This decline can impact muscle strength, function, and overall vitality. Creatine supplementation is a well-supported strategy to counteract these age-related changes and support healthy aging.  For Women specifically, creatine supplementation offers a range of benefits—from improved strength, muscle, and bone health to cognitive and mood support—making it a valuable tool for healthy aging and overall well-being.  So, yes, women can benefit just as much as men from creatine supplementation. Although it’s more commonly marketed to men, research has shown that creatine is equally effective and safe for women.  More women are using it today to improve strength, enhance muscle tone, reduce fatigue and support brain function.