Aging 101

Why creatine may matter even more for women

Written and Reviewed by: Elysium Health Updated on

Creatine has long been associated with male athletes, but a growing body of research suggests it may be particularly relevant for women. Women generally consume less dietary creatine than men, while sex hormones appear to influence creatine synthesis and metabolism [1]. Intriguingly, a 2024 meta-analysis of creatine and cognition found that improvements in processing speed were significant in women but not in men, suggesting that some benefits of creatine may differ by sex [2]. These findings are driving new interest in creatine during menopause, when changes in estrogen coincide with changes in muscle, strength, and cognitive function.

 

Stronger muscles during and after menopause

The menopause transition represents a critical inflection point for muscle health. As estrogen levels decline, visceral fat mass increases and muscle mass, strength, and power decline [3-5]. This makes the menopause transition an important window for optimizing muscle health. 

Muscle decline graph in women

Figure adapted from Janssen et al., J Applied Physiology, 2000 [6] and Metter et al., J Gerontology, 1997 [7]

Creatine helps rapidly regenerate ATP during muscle contraction and can enhance adaptations to resistance exercise. A 2026 meta-analysis of seven randomized controlled trials involving 608 postmenopausal women found that creatine increased lean mass and leg-press strength, with benefits most evident when ≥5 g/day was combined with resistance training [8].

 

Creatine and the menopausal brain

Creatine also plays an important role in brain energy metabolism, helping maintain ATP when energy demand increases. The cognitive evidence is particularly intriguing for women. A 2024 systematic review and meta-analysis found that creatine supplementation improved memory, attention time, and processing-speed time overall. In sex-specific analyses, processing-speed improvements were significant in women but not in men [2]. While the subgroup included a relatively small number of studies and does not establish that women universally respond better to creatine, it provides evidence that some cognitive effects may differ by sex.

New menopause-specific research strengthens the rationale. A 2026 study of perimenopausal women found that lower creatine concentrations in several brain regions were associated with greater self-reported concentration difficulties [9]. And in the randomized CONCRET-MENOPA trial, eight weeks of creatine supplementation in peri- and postmenopausal women increased frontal brain creatine and improved reaction-time performance [10]. 

 

Creatine+: Advanced creatine for longevity, strength, and cognition

Developed with the advisement of Michael Fredericson, M.D., Co-Director of the Stanford Center on Longevity, Creatine+ by Elysium Health takes a multi-targeted approach to muscle and cellular energy. Each serving provides 5 g creatine monohydrate to support muscle, strength, and cellular energy; 1.5 g HMB to enhance muscle recovery and reduce damage due to exercise; vitamin D3 to support normal muscle function; and pomegranate polyphenols that provide microbiome-dependent precursors of urolithin A, a metabolite studied for mitochondrial quality control.

Creatine was never just for men. Emerging evidence suggests women may respond differently to some of its effects, while direct clinical research now supports creatine for muscle and strength in postmenopausal women and points to an intriguing new role for creatine in the menopausal brain.

 

References

  1. Smith-Ryan AE, et al. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13:877. doi:10.3390/nu13030877.

  2. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972.

  3. The Menopause Society. New Study Identifies Potential Predictive Biomarker for Sarcopenia in Midlife Women. March 19, 2025.

  4. Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition. JCI Insight 2019;4:e124865. doi: 10. 1172/jci.insight.124865 

  5. Critchlow AJ, Hiam D, Williams R, Scott D, Lamon S. The role of estrogen in female skeletal muscle aging: a systematic review. Maturitas 2023;178:107844. doi: 10.1016/j.maturitas.2023.107844

  6. Janssen I, Heymsfield SB, Wang ZM, Ross R. Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. J Appl Physiol (1985). 2000 Jul;89(1):81-8. doi: 10.1152/jappl.2000.89.1.81. Erratum in: J Appl Physiol (1985). 2014 May 15;116(10):1342. PMID: 10904038.

  7. Metter EJ, Conwit R, Tobin J, Fozard JL. Age-associated loss of power and strength in the upper extremities in women and men. J Gerontol A Biol Sci Med Sci. 1997 Sep;52(5):B267-76. doi: 10.1093/gerona/52a.5.b267. PMID: 9310077.

  8. Naddafha S, et al. Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2026;23:2668435. doi:10.1080/15502783.2026.2668435.

  9. Ostojic SM, Ostojic J. Brain creatine, estradiol and neurocognitive complaints in perimenopausal women: an exploratory cross-sectional study. Neurosci Lett. 2026;880:138616.

  10. Korovljev D, et al. Effects of creatine supplementation on cognition, clinical outcomes, and brain creatine levels in perimenopausal and menopausal women (CONCRET-MENOPA). J Am Nutr Assoc. 2026;45:199–210. doi:10.1080/27697061.2025.2551184.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

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