Muscle Strength and Body Composition
Perhaps the best-established benefit of creatine in women over 40 is its role in preserving lean muscle mass – a concern that intensifies with hormonal transition.
Early studies demonstrated the benefits of creatine on exercise performance in women, and a 2021 comprehensive review by Smith-Ryan and colleagues reported a positive effect on strength, exercise and sports performance, as well as potential benefits on bone health when combined with resistance training in post-menopausal women.
This matters beyond aesthetics. Muscle mass is a primary determinant of metabolic rate, insulin sensitivity, fall risk and long-term functional independence – all of which become increasingly relevant in midlife and beyond.
Cognitive Function and Brain Energy
The cognitive benefits of creatine are among the most exciting developments in recent research – and arguably the most relevant for women navigating the brain fog that many experience during hormonal transition.
Because creatine crosses the blood-brain barrier to directly support mitochondrial function, it has been shown to improve taxing cognitive tasks, with studies highlighting its effectiveness in enhancing memory processing and mitigating mental fatigue – acting as a crucial energy buffer during times of hormonal change.
The most directly relevant evidence comes from the landmark CONCRET-MENOPA trial – a randomised, double-blind, placebo-controlled study published in 2025 that looked specifically at perimenopausal and menopausal women between 40 and 60. Over eight weeks, women taking a moderate daily dose of a highly soluble creatine formulation saw meaningful decreases in reaction times compared to placebo, along with measurable increases in brain creatine levels – with a trend toward improved mood stability also observed.
This is the kind of targeted, female-specific research the field has needed – and its findings significantly strengthen the case for creatine as a cognitive support strategy during the menopausal transition.
Mood and Emotional Resilience
Low energy and mood swings are frequently reported during perimenopause. By stabilising brain energy levels, preclinical and clinical evidence has reported positive effects from creatine supplementation on mood and emotional resilience – particularly noting reductions in depressive symptoms and support for mental wellbeing in women navigating reproductive milestones.
A 2025 randomised controlled trial found that even low doses of creatine hydrochloride led to measurable improvements in brain energy, focus and emotional balance, with no identified adverse effects.
Bone Health
Creatine’s relationship with bone density is an emerging area of particular relevance to women post-menopause. The 2021 Smith-Ryan review highlighted advances in research for the potential benefits of supplementation on bone health when combined with resistance training in post-menopausal women – a finding consistent with creatine’s broader role in supporting the musculoskeletal system during hormonal transition.