When you hear “creatine,” you might picture bodybuilders and gym bros. But according to Sarah, a registered dietitian nutritionist, that stereotype is outdated — and it’s holding women back from a powerful tool for health.

“Creatine is not just for men or bodybuilders — it’s for women too. Especially those who are peri- and postmenopausal,” she says.

In a recent video, Sarah explained how creatine supports both physical strength and brain function, backed by research. Here’s what she shared.

Creatine and Muscle Strength

Hormonal changes during peri- and postmenopause naturally lead to muscle and strength loss. “This is where creatine shines,” Sarah says. She points to a 2021 study in the journal Nutrients showing that postmenopausal women who combined creatine with resistance training gained more lean muscle and strength than those who didn’t supplement.

The reason? Creatine boosts energy production in your muscles, helping you push through workouts, recover faster, and maintain the strength you’ve worked so hard to build.

Creatine and Brain Health

Creatine’s benefits aren’t limited to the gym. “It’s actually a brain booster too,” Sarah notes. A 2018 Psychopharmacology study found that creatine supplementation improved working memory and processing speed in women — a potential game changer for midlife brain fog.

By giving brain cells extra energy during periods of high demand, creatine may help you power through busy workdays or simply remember where you left your keys.

How Much and How to Take It

Most studies recommend 3–5 grams per day — about a teaspoon — mixed into water, tea, or a post-workout shake. While generally safe for most people, Sarah stresses:

“It’s always a good idea to get the green light from your doctor first, especially if you have medical conditions or take medications.”

Myth Busting: No, It Won’t Make You Bulky

If you’re worried creatine will make you look like a bodybuilder, Sarah is quick to reassure:

“It’s not going to turn you into a bodybuilder overnight. You might notice a little water retention at first — that’s just your muscles storing extra energy, not body fat.”

Bottom Line

Creatine is one of the most researched supplements out there, and the evidence for women — especially in peri- and postmenopause — is compelling. From boosting strength and aiding recovery to supporting brain function, it’s a simple, well-studied option worth discussing with your doctor.

As Sarah puts it:

“If you’re looking for a simple way to support your body and mind as you age, creatine might just be the secret weapon you’ve been looking for.”