Creatine for women over 40: what to know

Creatine is one of the most researched supplements in sports nutrition, and interest among women, especially around perimenopause and menopause, has grown fast.

What creatine does

Your muscles use creatine to make quick energy for short, intense effort like lifting or sprinting. Supplementing raises the amount stored in muscle. Combined with resistance training, that supports strength, power and muscle recovery.

Why it comes up after 40

Muscle mass and strength naturally decline with age. Resistance training is the main tool against that, and creatine is studied as a way to get more out of that training. Researchers are also looking at creatine for other areas such as bone and brain health, though that work is earlier.

How much people take

The most studied form is creatine monohydrate. A common daily amount is 3 to 5 grams, taken at any time of day, every day. The International Society of Sports Nutrition position stand is a good summary of the research.

What to expect

• It works gradually, over a few weeks of daily use.
• Some people notice a small increase in scale weight from water stored in muscle.
• It pairs with training. It is not a replacement for it.

Talk to your doctor first if you have kidney problems or take prescription medication.

Our nº07 is unflavored creatine monohydrate.

This article is for general information and is not medical advice.