Creatine for Menopause: Strength, Energy & Bone Health After 50
When I turned 54, I hit a wall.
I was eating well. Getting plenty of protein. Lifting weights a few times a week. I was doing everything right—but my body wasn’t responding. I was losing muscle, not gaining it.
It was frustrating. I’ve spent my career helping women take control of their health. I knew what should have been working, but somehow it wasn’t anymore.
Then I stumbled across something I’d always brushed off as a “gym bro” supplement: creatine.
And what I discovered? It completely changed how I view strength, aging, and women’s health—especially during and after menopause.
Wait, Isn’t Creatine Just for Teenage Gym Junkies?
That’s what I thought too—until I dug into the science.
Creatine is a natural compound your body makes from amino acids. It helps your cells produce ATP, your body’s go-to energy currency. Think of ATP like your phone battery—creatine is the charger that keeps it topped up, especially when you’re moving, thinking, or recovering.
Your muscles use creatine to contract and recover. But it’s not just about muscles—it also powers brain cells, balances pH during physical stress, and may even support memory and focus.
But here’s the kicker: women naturally have lower creatine stores than men—up to 70–80% less. And guess what drives creatine levels in women?
Estrogen.
The Menopause Connection: Why Creatine Becomes Even More Important
During your reproductive years, estrogen helps regulate creatine. When estrogen rises, so do creatine levels. But once menopause hits and estrogen drops?
Your body’s ability to produce and store creatine drops with it.
Here’s What Losing Creatine Impacts:
Muscle mass & strength
Balance and posture
Joint protection
Metabolism
Recovery & energy
Injury prevention
Mental clarity
After menopause, women can lose up to 20% of their bone mass in just a few years. That’s not just about osteoporosis—it’s about independence and vitality.
Creatine and Bone Health: More Than Just Muscles
Here’s something many people don’t know: Creatine is great for your bones, too. And that’s a big deal for menopausal women, who are at higher risk of bone loss and fractures.
How creatine supports bone health:
Encourages stem cells to become bone-building osteoblasts
Supplies energy to these cells via ATP production
Makes bones more responsive to strength training and walking
May reduce oxidative stress, which breaks down bone cells
Put simply: creatine helps your body do what it already wants to do—repair and build. You just have to give it the tools
Menopause Brain Fog? Creatine Might Help There, Too.
Another one of those “Is it just me?” moments that hit around menopause: the mental fatigue. Slower processing. Struggling to focus. You’re not imagining it.
Low creatine in the brain can lead to:
Reduced mental energy
Memory lapses
Difficulty focusing under stress
But supplementing with creatine? Research shows it may improve alertness, reduce brain fog, and support memory—especially when you're fatigued or under pressure.
“But I’m Eating Enough Protein. Isn’t That Enough?”
Short answer: not anymore.
Yes, protein is essential. In fact, I recommend women in menopause aim for 1.5g of protein per kg of body weight per day—so if you weigh 70kg, that’s 105g per day, split across meals.
Example Daily Protein Guide:
Breakfast: 25–30g
Lunch: 25–30g
Dinner: 25–30g
Snack or post-workout: 15–20g
But here’s the thing: even with a perfect protein plan, you’re likely not getting enough creatine. You’d need to eat large amounts of red meat or seafood every day to hit optimal levels—and even then, absorption varies.
So, we supplement.
How to Take Creatine During Menopause
It’s simple, safe, and easy to add to your routine.
Start with:
3–5g daily of creatine monohydrate
Mix with water, juice, or a smoothie
No loading phase needed
Take it consistently—think habit, not hype
Feeling bloated? Start with 2g daily, then gradually increase. And don’t forget to stay well hydrated.
Who Should Consider Creatine?
This isn’t just for gym lovers or athletes. If you're a woman over 40 dealing with menopause or perimenopause, you might benefit from creatine if you’re:
Losing muscle despite regular workouts
Feeling unusually fatigued or sluggish
Struggling with memory or focus
Concerned about bone density or fracture risk
Wanting to stay strong, independent, and resilient
Whether you’re doing Pilates, reformer, walking, yoga, or just living an active lifestyle—creatine can help you get more from every movement.
You're Not Declining—You're Just Getting Started
If you’re not sure how to get started with creatine or protein targets—or you’re looking to rebuild strength, energy, or gut health—I’d love to help.
Book a consultation with me, Lorraine English, at Lept Nutrition, based at Wellness Zone in Warwick, Perth.
Let’s create a plan that supports your body, your goals, and your strength story.
FAQs About Creatine and Menopause
Q: Is creatine safe for menopausal women?
A: Yes, creatine is well-researched and considered safe when taken in recommended amounts. No major side effects have been shown in healthy individuals.
Q: Will creatine make me bulky?
A: Nope! Creatine helps preserve and build lean muscle, not bulk. It supports tone, strength, and energy—not size.
Q: Can I take creatine if I’m not exercising a lot?
A: You’ll get the most benefit when paired with movement like walking, yoga, or resistance training—but even without intense exercise, creatine supports brain and bone health.
Q: How long until I notice results?
A: Most women feel a boost in energy and strength within 3–4 weeks. Brain benefits may also start showing around that time.
Need More Help?
Book a free 15-minute chat today with Lorraine and take the first step toward feeling like yourself again—stronger, sharper, and fully supported.
