Why Creatine May Be a Game-Changer for Women 40+.
When a woman reaches her 40’s sleep, stress, and muscle mass start to shift. We see the beginnings of a reduction in bone density and the introduction of brain fog and mood swings as symptoms of perimenopause. This is where creatine supplementation may offer an edge.
💪 1. Strength and Body Composition
As estrogen drops, women experience a natural loss of bone density and muscle mass — which impacts everything from strength and metabolism to balance and injury risk.
A 2021 systematic review by American-based researchers (titled Creatine Supplementation in Women’s Health: A Lifespan Perspective) found that postmenopausal women may see improvements in muscle size and strength when supplementing with higher doses of creatine — around 0.3 grams per kilogram of body weight per day. When combined with resistance training, creatine may also support better bone health.
According to Dr. Stacy Sims, a leading exercise physiologist who appeared recently on The Mel Robbins Podcast, creatine is one of the few evidence-based supplements she consistently recommends for women. Her take?
“If we supplement with it, then we see everything improves. Our brain health improves, our gut health improves, cardiovascular problems start to dissipate, and we have better muscle function,” Dr Sims says.
“There’s an incredible body of research that’s being done for creatine for health for women. We see it’s beneficial in pregnancy. We see it’s really important for mood and cognitive function in women who are peri and postmenopausal … It’s really just a small dose; we’re thinking 3 to 5g … once a day.”
🧠 2. Brain Function and Mental Health
Cognitive changes like brain fog, irritability, anxiety and low mood are common in midlife — and often under-addressed.
Peter Attia MD, longevity physician and host of The Peter Attia Drive Podcast, has spotlighted emerging research suggesting that creatine supplementation may enhance the effectiveness of cognitive behavioural therapy (CBT) and escitalopram (a medication commonly known by the brand name Lexapro) for depression. You can explore more about creatine’s mental health potential here.
A Simple Way to Feel Stronger, Clearer, and More in Control
Midlife brings all sorts of change, but it also offers a powerful opportunity to take charge of your health. Creatine isn’t a magic pill, but it may be a missing link in your perimenopause/menopause toolkit — especially when paired with regular, personalised strength and resistance training.
It’s about giving your body the raw materials it needs to thrive (not just survive) through one of the most transformative times of your life.
What Is Creatine? Why Should Women Care?
Creatine is a naturally occurring compound that your body makes in the liver, kidneys, and pancreas. It’s also found in small amounts in animal products like red meat and seafood.
Creatine’s job is impressive: it helps your body produce ATP (Adenosine Triphosphate), the energy source that fuels short bursts of physical and mental activity. Whether you’re pushing through your final squat or powering through a stressful meeting, you can thank creatine for helping top up your energy reserves when it counts.
But here’s the kicker: women typically have 70 to 80 percent of the creatine stores that men do.
Your Midlife Power-Up Plan
Creatine won’t replace whole-person care, hormone support, or a solid nutrition and training plan — but it could be a powerful adjunct that helps you think more clearly, feel more powerful, and recover more easily as you move through perimenopause, menopause, and beyond.
Key Takeaways
• Creatine is a naturally occurring compound your body makes for energy production.
• Women have lower creatine stores than men.
• Supplementation may help improve muscle function, bone health, brain performance, and mood in perimenopausal and menopausal women.
• Aim for 3 to 5g per day and pair it with strength/resistance-based exercise for best results.
🩺 A Quick Note on Safety
While creatine is generally considered to be safe, it is essential to check with a GP or medical specialist before taking it, especially if you have a history of kidney issues or take multiple medications. Your health history and unique needs matter when determining what’s safe and effective for you.
Want help tailoring a personalised exercise medicine program? Chat to one of Chronic Care Australia’s accredited exercise physiologists. We’re here to support your whole-person health, every step of the way.
THE LIFT FORMULA: Targeted Muscle & Metabolic Support for Menopausal Women
Developed by Jason Chew at Terry White Chemist Mosman Park in collaboration with Katie Stewart of Chronic Care Australia
The LIFT FORMULA is a science-backed blend of three powerhouse ingredients: Pea Protein, Creatine, and Palmitoylethanolamide (PEA). This unique trio works synergistically to support the physiological challenges of perimenopause and menopause — particularly in muscle recovery, inflammation control, and metabolic balance.
Why It Works:
Pea Protein
A rich source of essential amino acids, pea protein stimulates muscle protein synthesis to counteract sarcopenia — the age-related loss of muscle mass. It also supports bone density and healthy body composition, crucial for women experiencing hormonal shifts [7][8].Creatine
Creatine boosts phosphocreatine stores, enhancing strength, endurance, and recovery during resistance training — the most effective strategy for preserving lean mass in estrogen-deficient states. It also reduces oxidative stress and inflammation, and improves cellular hydration for optimal muscle repair [1][4][7].Palmitoylethanolamide (PEA)
PEA is a naturally occurring lipid that regulates inflammatory pathways via PPAR-α receptor modulation. It helps accelerate recovery, reduce exercise-induced muscle microtrauma, and improve insulin sensitivity, targeting common menopausal metabolic disruptions [2][5][6].
The Synergy: Total Body Support
Together, this trio delivers a multi-targeted approach to menopausal wellness:
Creatine supports strength and performance.
Pea Protein fuels muscle building and tissue repair.
PEA calms inflammation for faster recovery and better consistency.
This combination is especially effective against the anabolic resistance and chronic low-grade inflammation seen during menopause. Research shows that creatine plus training can double strength gains compared to training alone [4], and PEA preserves lean mass while boosting power output during rehab or strength training [2][5].
LIFT FORMULA is more than a supplement — it’s a strategy. A targeted, evidence-based solution for women ready to take control of their strength, resilience, and metabolic health during every phase of midlife.
Citations:
[1] Creatine Supplementation in Women's Health: A Lifespan Perspective https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
[2] The Effect of Palmitoylethanolamide (PEA) on Skeletal Muscle ... https://pmc.ncbi.nlm.nih.gov/articles/PMC11156829/
[3] Creatine Benefits in Menopause | The 'Pause Blog https://thepauselife.com/blogs/the-pause-blog/creatine-benefits-in-menopause
[4] Key Muscle Making Ingredients for Menopausal Women https://www.feistymenopause.com/blog/muscle-making-ingredients-menopausal-women
[5] Palmitoylethanolamide is the new solution for athletes and ageing ... https://www.nutraingredients.com/News/Promotional-features/Palmitoylethanolamide-is-the-new-solution-for-athletes-and-ageing-muscles/
[6] Palmitoylethanolamide in Postmenopausal Metabolic Syndrome https://www.mdpi.com/2072-6643/16/24/4313
[7] Creatine During Menopause: Supporting Strength and Energy https://helixsportsmed.com/creatine-during-menopause-supporting-strength-and-energy/
[8] Muscle Health: The Science of Strength & Vitality https://www.nutraceuticalsworld.com/muscle-health-the-science-of-strength-vitality/
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