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Creatine has moved from the gym to the menopause conversation, with claims it protects muscle, bones and even the brain as oestrogen falls. Some of that is supported by research, and some is not. This guide looks at the trials in women around and after menopause, what they found and did not find, and what to think about before trying it. For creatine across a woman’s life more broadly, see our guide to creatine for women.
At a glance
- With resistance training, creatine has improved muscle strength and lean mass in several trials in older and postmenopausal women.
- Without training, a 2-year trial in 200 older women found no benefit for bone, lean mass or muscle function.
- The largest bone trial, 2 years in 237 postmenopausal women, found no effect on bone mineral density.
- Early brain and mood research is interesting but small and short.
- Creatine is considered safe for healthy people, but check with your doctor first if you have kidney disease.
Why creatine comes up at menopause
Muscle and bone both decline faster around menopause, and women in midlife are often told to lift weights and eat enough protein. Creatine helps muscles regenerate energy for short, intense efforts, so the idea is that it may help you get more out of strength training. A 2021 review of creatine in women’s health concluded that, combined with resistance training, most research supports creatine for improving muscle, strength and physical performance in postmenopausal women.
What the trials found
| Trial | Who | Result |
|---|---|---|
| Chilibeck 2015, 12 months | 47 postmenopausal women doing resistance training | Less bone loss at the hip (1.2% against 3.9%) and greater bench press gains, but no difference in spine bone density or lean mass |
| Gualano 2014, 24 weeks | 60 vulnerable older women | With training, more lean mass in the arms and legs and better bench press, but not bone mass |
| Sales 2020, 2 years | 200 older women with low bone density, no training | No effect on bone, lean mass or muscle function |
| Chilibeck 2023, 2 years | 237 postmenopausal women doing resistance training and walking | No effect on bone mineral density, some changes in bone shape, no effect on strength |
Pooled analyses tell a similar story. A 2017 meta-analysis of 22 studies in older men and women found creatine with training added about 1.4 kg of lean mass. A 2018 analysis found no effect on bone density. A 2026 meta-analysis of seven trials in women found small gains in lean mass and leg strength, no measurable effect at low doses without training, and no change in bone density. Several of these researchers have disclosed ties to the creatine industry.
The take-home: creatine looks most useful as an add-on to regular strength training, not on its own, and it should not be relied on to protect your bones.
Brain and mood
A 2025 trial in 36 peri- and postmenopausal women found the higher of two creatine doses improved reaction time over eight weeks, with no significant change in mood swings. A separate trial added creatine to an antidepressant in women with depression and found greater improvement than the antidepressant alone, but it was not about menopause. Both are small, and the research is too early to recommend creatine for memory or mood.
Safety
The International Society of Sports Nutrition considers creatine safe and well tolerated in healthy people, with weight gain (mostly water) the most commonly reported side effect. A 2021 review found no evidence it damages healthy kidneys or causes hair loss. People with existing kidney disease are advised to check with their doctor before taking it. Choose a product tested for contaminants, and remember the TGA regulates supplements differently from medicines.
Try it yourself: See how creatine amounts are worked out from body weight. Open the creatine dose calculator →
Is creatine worth it for you?
Whether creatine makes sense depends on your training, your protein intake, your bone health, your kidney function and your medicines. Felicity can look at your whole diet first, because protein and enough energy matter more than any single supplement, and help you decide with your GP.
Felicity Bull is an Accredited Practising Dietitian. She sees clients in person in Mount Hutton (Newcastle and Lake Macquarie) and by telehealth across Australia. About menopause nutrition support.
Book with Felicity →Common questions
Is creatine good for menopause?
Combined with strength training, creatine has improved muscle strength and lean mass in several trials in postmenopausal women. On its own, without training, a 2-year trial found no benefit.
Does creatine protect bones after menopause?
The evidence says probably not. The largest trial, 2 years in 237 postmenopausal women, found no effect on bone mineral density, and meta-analyses agree.
Does creatine help with menopause brain fog?
One small 8-week trial found faster reaction times at the higher dose. That is not enough evidence to recommend it for memory or brain fog.
Is creatine safe for women over 50?
Research suggests it is safe for healthy people. If you have kidney disease or take regular medicines, check with your doctor first.
Do I need to lift weights for creatine to work?
Most of the benefit in trials was seen when creatine was combined with resistance training.
Where this comes from
General information only, not personal advice. It does not replace advice from your doctor or dietitian.
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women’s health: a lifespan perspective. Nutrients. 2021;13(3):877. pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
- Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of creatine and resistance training on bone health in postmenopausal women. Medicine and Science in Sports and Exercise. 2015;47(8):1587-1595. pubmed.ncbi.nlm.nih.gov/25386713/
- Gualano B, Macedo AR, Alves CR, et al. Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial. Experimental Gerontology. 2014;53:7-15. pubmed.ncbi.nlm.nih.gov/24530883/
- Sales LP, Pinto AJ, Rodrigues SF, et al. Creatine supplementation (3 g/d) and bone health in older women: a 2-year, randomized, placebo-controlled trial. Journals of Gerontology Series A. 2020;75(5):931-938. pubmed.ncbi.nlm.nih.gov/31257405/
- Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Medicine and Science in Sports and Exercise. 2023;55(10):1750-1760. pubmed.ncbi.nlm.nih.gov/37144634/
- Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine. 2017;8:213-226. pubmed.ncbi.nlm.nih.gov/29138605/
- Forbes SC, Chilibeck PD, Candow DG. Creatine supplementation during resistance training does not lead to greater bone mineral density in older humans: a brief meta-analysis. Frontiers in Nutrition. 2018;5:27. pubmed.ncbi.nlm.nih.gov/29740583/
- Naddafha S, Antonio J, Kreider RB, Stout JR. Creatine supplementation in women: a meta-analysis of randomised controlled trials. Journal of the International Society of Sports Nutrition. 2026;23(1):2668435. pubmed.ncbi.nlm.nih.gov/42141930/
- Korovljev D, Ostojic J, et al., Ostojic SM. Creatine in peri- and postmenopausal women (CONCRET-MENOPA): a randomised controlled trial. Journal of the American Nutrition Association. 2026;45(3):199-210. pubmed.ncbi.nlm.nih.gov/40854087/
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18. pmc.ncbi.nlm.nih.gov/articles/PMC5469049/
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021;18:13. pmc.ncbi.nlm.nih.gov/articles/PMC7871530/
