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Think creatine is just for gym buffs? Think again. Emerging research suggests it may support brain health, mood, and strength — especially for women in midlife and beyond. Learn how scientists are uncovering new ways creatine could benefit women at every stage of life.
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For years, creatine has been a staple supplement for athletes and bodybuilders, known for enhancing muscle strength and performance. But growing research shows it may have important benefits for women, too — reaching far beyond the gym.
Here’s something most women don’t realize: we naturally have lower levels of creatine than men. Creatine plays an important role in how our bodies store and use energy, not just for exercise, but for everyday function.
That’s why researchers are taking a closer look at creatine as a supportive supplement for women’s health. One review found that women across the lifespan may benefit from creatine to help with muscle performance, energy, body composition, mood, and cognition (Smith-Ryan et al., Nutrients, 2021).
If you’ve been strength training (or thinking about starting), creatine can give you a safe, evidence-backed boost. Studies show that when women pair creatine with resistance exercise, they see improvements in strength, muscle tone, and even bone health, benefits that become especially important as we age (Dos Santos et al., Nutrients, 2021).
Think of it as giving your muscles a little extra “fuel reserve” to lift heavier, move longer, and recover faster.
While creatine’s muscle benefits are better known, emerging evidence suggests it may also play an important role in brain health. A growing body of research suggests creatine can improve memory, attention, and overall cognitive function — with particularly promising effects for perimenopausal and menopausal women (Xu et al., Front Nutr., 2024; Gutiérrez-Hellín et al., Nutrients, 2025).
“We’re seeing growing evidence in medical literature that creatine does more than boost physical performance, it also supports cognitive function, especially for women navigating perimenopause and menopause,” say Alana, PA-C, and Dr. Suzanne Wolf.
While creatine levels are naturally lower in women overall, hormonal changes can influence them even further. Estrogen and progesterone — the hormones that fluctuate during menstruation, perimenopause, and menopause — appear to affect how creatine is stored and utilized in the body.
Recent research suggests that creatine supplementation may help buffer some of these changes, supporting steady energy, muscle strength, and even cognitive function during hormonal transitions (Smith-Ryan et al., J Int Soc Sports Nutr, 2025).
Although creatine has been widely researched, studies focused on women are still limited and ongoing. If you’re considering adding creatine to your routine, talk with your healthcare provider to make sure it’s a good fit for your individual health goals.
If you and your healthcare provider decide that creatine is appropriate for you, the following general guidelines reflect what has been used safely and effectively in research studies:
Connected Health Recommendation: Our dietitian recommends Thorne Creatine Monohydrate, a high-quality, clinically tested supplement known for its purity and performance. It’s available for purchase in the Connected Health pharmacy. You can stop in or call 724-933-4320 to learn more or pick one up.
Creatine isn’t just about workouts anymore. More studies are revealing its potential role in supporting women’s strength, energy, and even brain health — especially during times of hormonal change.
While research is still unfolding, creatine stands out as one of the most well-researched supplements with growing evidence of benefits for women at every age.
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