Can a safe and inexpensive supplement actually help you shed stubborn pounds, think more clearly and feel genuinely energized again after menopause? Millions of women taking creatine—including 165-pounds-lighter Melissa Schloemer, pictured above—sure seem to think so! And growing research on creatine benefits backs them up. Both in science labs and in the real world, “we’re seeing effects we underestimated even a few years ago,” says Pravin Date, MD, a UCLA-trained hormone-optimization expert. Keep reading for the latest on creatine for women and what it can do for your body and for Melissa’s inspiring story.
What is creatine exactly?
“It’s a compound your body makes from the protein you eat,” explains Dr. Date. “Its main function is helping muscles produce quick energy.” Research also shows that creatine does many other great things. But to take full advantage, your system may need a nudge.
Is your creatine low?
Here’s something you may not know: Estrogen helps your body produce creatine. So as estrogen naturally declines over the years, your creatine levels drop too. Luckily, a supplement can be so good at restoring levels, women often report feeling 5 or 10 years younger.
More good news: Creatine is considered generally safe (as always, get your doctor’s okay before taking any new supplement)—and store brands like Walmart’s Equate creatine monohydrate cost just 17¢ per serving. Which is truly a steal when you consider all the potential payoffs.
Creatine benefits you’ll loveStrength + energy soar
Creatine draws water into muscle cells, which helps stimulate growth. Plus the compound shifts certain hormones and body chemicals in a way that promotes muscle development. And yep, older women reap the rewards. Studies even show regular supplements help seniors aged 60 to 80 build muscle four times faster than a placebo! Bonus: “More muscle almost always translates into better energy and stamina,” notes Dr. Date.
‘I Tried Creatine for a Year—My Results Shocked Me’
Exercise gets easier
Creatine helps your muscles make ATP, a molecule that lets them work harder without you noticing extra effort, says Dr. Date, chief medical officer of the wellness platform Alive Health. Better yet, a recent Journal of the International Society of Sports Nutrition study found that after just three days of supplementing, adults began bouncing back faster after workouts, with their heart rates returning to normal faster and way less post-exercise soreness.
Blood sugar steadies
Especially when combined with exercise, creatine increases special compounds that help pull sugar from the blood into muscle cells to be used as fuel. The creatine-plus-exercise effect is so powerful, it got a group of patients with full-blown diabetes back into prediabetic range in just 12 weeks. In the same University of Sao Paulo study, an exercise-only group saw no improvement.
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Waistlines shrink
Extra muscle amps metabolism, so you burn more calories 24/7. Energy rises, so you may burn more calories without trying. Meanwhile, improving blood sugar shifts hormones so it’s easier to burn fat. The result? Findings in the European Journal of Applied Physiology showed that older women given creatine shed body fat up to seven times faster than a placebo group. Wow!
Mood + memory improve
A breakthrough 2024 Frontiers in Nutrition analysis confirmed creatine significantly boosts recall, focus and processing speed. Separate tests also demonstrated that creatine can help lift depression two times faster than a placebo. More research is needed, but “the brain uses creatine for energy, so this makes sense,” says Dr. Date.
How much creatine should I take—and when should I take creatine?
Dr. Date advises using creatine monohydrate from a trusted brand. Take 5 g daily mixed in water or any drink. Or if taking creatine that way doesn’t appeal to you, it is flavorless and can be stirred in foods like applesauce or pudding. We also enjoy JIMMYBAR! brand’s new creatine protein bars. Studies also show the best time to take creatine is right before you exercise. Add strength training 2 to 3 times a week.
To maximize creatine benefits, prioritize protein at meals. “Creatine only works if you take in enough protein to allow your body to build and maintain muscle,” says Dr. Date. Duke University research suggests older women (men too!) need about 1 g protein for every two pounds body weight (or 100 g if you’re 200 pounds). Most women see more energy in two weeks, with other benefits coming over time.
Melissa’s story
After a long battle with polycystic ovary syndrome and weight gain, doctors urged Melissa Schloemer to get bariatric surgery. She did—sort of. It was botched so badly, she was quickly back up to 310 pounds; plus food was leaking in her body cavity, causing severe autoimmune issues. Years crept by, and doctors suggested she learn to live with pain.
Then a hysterectomy and early menopause made Melissa’s health even worse. “I didn’t want my kids to lose me,” recalls the New Jersey mom. Scared but determined, Melissa leaned into a creatine habit she’d learned from her fitness hero Jim Stopanni, Ph.D.
“I’d mix extra creatine into my pre-workout drink in the morning—that became my energy drink,” she shares. She aimed to eat protein-rich meals and work out most days. It paid off. “I used to be so carb-hungry,” recalls Melissa, who uses creatine from JYMSupps.com. But as creatine and exercise helped reverse her prediabetes and improve her mood, she felt true relief from the constant urge for comfort food. “I still had all my old favorites, but I was content with healthier versions and smaller portions.” Even with her health in crisis, “I lost over 50 pounds!” she says.
All along, she was searching for a better doctor and she finally found one. He repaired her botched surgery, and the next 115 pounds came off more easily. Yet she says creatine and determination were still crucial. “A lot of people lose muscle when they lose weight rapidly,” says Melissa. “As a woman in menopause, I gained muscle!”
Beyond weight loss, Melissa says she’s experienced other key creatine benefits. Her brain fog is long gone. She also got off a CPAP machine and lifelong asthma medications. “I want people to know there is hope, no matter how bad things seem,” she says. “For me, supplements really helped. Take whatever little steps you can handle. Before you know it, I bet you’ll feel like you can handle anything!” For more inspiration, follow @mschloemer09 on Instagram.
The bottom line about creatine for women
For just pennies a day, creatine offers a safe, research-backed way to support your energy, strength, mood and metabolism during menopause and beyond. While it’s not a magic solution, when combined with regular movement and good nutrition, it can help you feel more like yourself again—or maybe even better than ever. Your best years are still ahead!
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Keep reading for more ways to boost health after age 50
Feeling Irritable Lately? A Doctor Reveals the Foods That Boost Your Mood After 50
Secrets Endocrinologists Wish Women Knew for Help With Menopause, Thyroid and Weight Loss
How Over-The-Counter CGMs Help Women Over 50 Boost Energy and Beat Brain Fog Fast
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.