5 Reasons Why Creatine Is A Must For Women Over 40

For years, creatine has been primarily marketed to male athletes and bodybuilders, but the science is clear—women over 40 can benefit just as much, if not more. However, creatine is one of the most researched and effective supplements for muscle strength, cognitive function, and long-term health. 

Unfortunately, many women still don’t know about its efficiency, overlook or underestimate its power. So, if you're serious about staying strong, and actually seeing results, it's time to add creatine to your daily routine!

Photo by Aleksander Saks

Now… What is Creatine and How Does It Work?

Creatine is a compound made up of three amino acids that play a critical role in our ATP production (aka your body's main source of energy). While your body naturally produces creatine, and you can get some from sources like red meat and fish, research indicates that supplementing can help boost muscle gain by 20-40% by stimulating performance and recovery.

To better illustrate this: Your body relies on three energy systems to fuel movement, and the phosphate system—which utilizes creatine phosphate—is the fastest. So, supplementing with creatine means that this energy system is fully stocked, leading to improved performance, more reps, and consequently, more muscle growth.

Here Are 5 Reasons Why +40 Women Need Creatine

1. Creatine Helps You Build and Maintain Muscle as You Age

As you may know already, after 40, us women start losing muscle mass, making strength training a non-negotiable. The good news is that supplementing with creatine can boost muscle growth, strength, and recovery—especially when combined with resistance training.

A study published in the Open Access Journal of Sports Medicine found that seniors supplementing with creatine while weight training gained more lean tissue mass and strength compared to those who didn’t. That means if you’re lifting, creatine helps you get more out of it.

2. It Boosts Cognitive Function and Brain Health

Believe it or not, creatine isn’t just for muscles—it’s also critical for brain health! The scientific literature also suggests that creatine can improve memory, focus, and mental clarity; especially in older adults and people under cognitive stress.

A review in Nutrients found that creatine can stimulate brain energy levels and promote cognitive function, which is especially beneficial during menopause, when hormonal fluctuations start impacting our mood and ability to focus.

3. Creatine Supports Bone Health in Postmenopausal Women

As we age and estrogen levels begin to decline, bone density becomes a major concern. While strength training is key for maintaining healthy bones, studies show that creatine may significantly improve bone density and muscle function in postmenopausal women. In short, creatine may help prevent age-related bone loss and reduce the risk of fractures, while keeping you active and optimizing results.

4. Creatine Improves Recovery and Energy Levels

Ever feel exhausted after a workout or feel like it takes you longer to recover? Creatine helps speed up recovery by replenishing ATP, so your muscles recover faster and more efficiently.

It also helps reduce inflammation and support muscle hydration, which is key for performance, endurance, and injury prevention. Additionally, a 2003 study reported that 21 consecutive months of creatine intake resulted in no negative health effects, reinforcing its safety.

5. Let’s Knock Down a Few Creatine Myths

• Creatine won’t make you look bulky – Women don’t have the same hormonal profile as men, so creatine supports lean muscle growth without the excess bulk.

• Creatine doesn’t cause hair loss – A 2009 study speculated a link between creatine and DHT (a hormone associated with hair loss), but this hasn’t been proven, and modern research contradicts this.

• Creatine and caffeine are fine together – While an older 1996 study suggested an interaction, multiple newer studies have shown that caffeine and creatine can be used together without issues.

How to Use Creatine for Maximum Benefits

• Dosage: 3–5 grams daily is the standard, regardless of training days.

• Timing: You can take it any time of day—morning, pre- / post-workout, or with meals.

• Type: Look for creatine monohydrate—the most researched and effective form.

• Hydration: Drink plenty of water, as creatine pulls water into muscle cells for optimal function.

The Bottom Line: Creatine is a Must-Have for Women Over 40

If you’re serious about building strength, maintaining brain health, and aging well, creatine is one of the most effective, evidence-backed supplements you can take.

I personally recommend TruCreatine—here are my go-to options:

• TruCreatine Powder – easy to mix, great for workouts

• TruCreatine Capsules – convenient for on-the-go

For a structured, science-based approach to muscle building, check out Empowered Strength—a complete guide to getting stronger, leaner, and more resilient at any age.