Why Creatine Isn’t Just for Young Guys in the Gym
You’ve probably heard it before — creatine is for young men trying to bulk up. It makes you gain weight, feel bloated, and it’s probably not healthy for you… right?
Not so fast.
Creatine is one of the most misunderstood supplements out there. In reality, it’s one of the most well-researched supplements we have, with study after study showing it’s safe and effective — not just for men, but for women too.
Three Reasons Creatine Might Be Right for You
1. Strength and Power
Dr. Stacy Sims points out that creatine can help women improve strength and power — two things that only get more important as we age.
“Creatine supplementation is most effective for those high-intensity, short-duration, or repeated bouts of high-intensity exercise with short rest periods like hill repeats, resistance training, and plyometric work,” Dr. Sims says.
And here’s the kicker: women naturally have 70–80% lower creatine stores than men. That means we can see big performance benefits from adding it.
2. Brain Health
Research shows creatine might also help with brain function — especially when it comes to focus and processing.
3. Mood
Studies also suggest creatine can improve mood and might even have an anti-depressant effect.
“It can also be helpful for mood swings during the menstrual cycle. With the increase of estrogen and progesterone in the luteal phase, your body needs more creatine to help with hormone-mediated neurotransmitter changes, which affect your mood,” Dr. Sims explains.
So, Should You Try It?
If you’re in perimenopause or menopause, creatine could give you benefits across the board — from strength and performance to brain health and mood support.
In fact, Dr. Sims says, “There are few supplements I recommend across the board. Creatine is one of them.”
What Creatine Actually Is
Creatine is a natural compound in your muscle cells that helps generate energy — especially during heavy lifting or high-intensity workouts. You can find it in small amounts in foods like red meat, salmon, and tuna, but you’d have to eat a lot of them to match what you’d get from a daily 5g supplement.
Bottom line: Creatine isn’t just for men in their 20s. It’s for women who want to feel strong, stay sharp, and keep their energy up as they age.
