I’ve worked with women, bodies, and health for over 20 years. And the more research that emerges, the clearer it becomes that supplements are something we women almost never talk about, even though they might deserve a permanent place in our health toolbox.


Take Creatine

Not as a “bodybuilder product.”
Not as something that only belongs in the fitness industry.
But as a simple, well-documented supplement that can support women’s muscles, bones, brain, energy and daily function throughout life.

And I’m not writing this because “all women should take creatine.”
I’m writing it because I’ve started taking it myself.

Not as an experiment.
But because my own body, like many of yours, has changed.
And then my doctor actually recommended it.

 

When the body changes with age

I feel it clearly now:
My muscle mass isn’t what it was when I was 25 or 35.
I get tired more quickly.
My recovery takes a bit longer.
And even though I train, move, eat well and take care of myself, I can feel that my body needs something different than it did before.

That’s completely natural.
It’s part of life.
But it doesn’t mean that we should just accept it without supporting the body along the way.

We live longer than previous generations, and that means we need to give our bodies the best conditions to stay strong, sharp and functioning for many more years.

 

What does the research say about creatine and women?

One of the most interesting findings is that women actually have lower creatine stores than men.
Up to 70–80% lower.

This means our starting point is lower, and therefore we may experience an even greater effect from supplementation.

New research shows that:

• Women consume less creatine through diet and have lower storage levels
• Creatine levels are influenced by hormones throughout life
• Creatine can stabilise energy levels in both muscles and the brain
• Creatine can support muscle mass and bone health
• Creatine may have positive effects on mood, memory, and cognitive function
• These benefits are especially clear during menopause and postmenopause
• Creatine may play a role in preventing age-related cognitive decline and dementia

And most importantly:
Creatine is one of the most well-researched supplements on the market and has a very strong safety profile.

Of course, I discussed it with my doctor.
His response?
“I think that’s a very good idea.”

That gave me extra peace of mind.

 

Why creatine makes sense for women

When we reach perimenopause, menopause and later postmenopause, the body goes through major changes:

• We lose muscle mass more quickly
• Bone density decreases
• Energy levels in both the body and brain are affected
• The risk of cognitive decline and dementia increases
• Many experience mental fatigue, concentration issues, low mood and exhaustion
• Recovery becomes slower
• We become less resilient

Creatine supports all of these areas:

1) Muscle strength and muscle mass

Creatine makes it easier to build and maintain muscle, even when hormones decline.

2) Bone health

The combination of strength training + creatine shows promising results for improving bone mineral density.

3) Brain and nervous system

Creatine acts as an energy reserve in the brain.
It can:

• improve mood
• reduce mental fatigue
• strengthen memory and focus
• increase overall brain energy
• protect against neurological aging

4) Everyday energy

Creatine helps cells regenerate ATP, our primary energy source.
This means:

• less exhaustion
• better daily energy
• greater resilience

This is exactly why I’ve chosen to start taking it now.

 

How much should you take?

Here are the recommendations that make the most sense for women (but there are new research out now that indicates that we should consider to take more):

Daily dose

• 3–5 grams of creatine monohydrate per day
≈ about 1–2 teaspoons

If you want brain & cognitive benefits

Research increasingly suggests that 5 grams daily has the strongest effect on the brain.

To avoid stomach discomfort

• Take creatine with a meal
• Avoid large doses on an empty stomach
• Choose pure creatine monohydrate with no additives

Hydration

Creatine pulls water into the muscles, not under the skin.
But this means you should:

• drink enough water throughout the day
• listen to your body, especially if you train in warm conditions

Consistency is key

The most important thing is daily consistency, not what time of day you take it.

 

Who should not take creatine?

A few exceptions:

• People with kidney disease (must be approved by a doctor)
• Pregnant or breastfeeding women (too little research yet)
• People who struggle to stay hydrated

Otherwise, creatine is generally safe for most people.

 

Why am I sharing this?

Not because I think all women should take creatine.
But because I believe far too many women walk around with:

• fatigue
• weaker muscles
• slow recovery
• bone loss
• brain fog
• mood changes
• low energy
• menopausal symptoms

…without realising that there are options.

Options that are well-documented, simple and safe.
Options that can help the body cope better instead of struggling.

I see it all the time in the clinic:
Women who wait too long with their symptoms because they think, “Well, this is probably just how it is now.”

But our lives are long.
Our bodies need to function well for many more years.
And we owe it to ourselves to do what we can to feel better, in a way that makes sense for our life, our health and our future.

 

My own decision

I’ve chosen to start taking creatine because:

• I want to support my muscle function
• I want to maintain my strength
• I want to support my brain and my energy
• I want to do something easy, safe and well-documented
• I want to give myself the best possible foundation for a strong life moving forward

Whether it’s right for you, I don’t know.

But if you are in perimenopause, menopause, postmenopause, or simply feel that your body isn’t quite behaving like it used to, you can always talk to your doctor and explore whether creatine could be part of your own health strategy.

The most important thing is that you don’t feel you have to deal with your symptoms alone.

There are options.
There is research.
And you are allowed to seek help.

We owe that to our body.
And our future.

-Astrid-