Why Creatine Belongs in Every Midlife Woman’s Routine

Creatine for Women? Let’s Talk!

Last week, two of my girlfriends asked me the same question — “Lisa, what’s your take on creatine? Isn’t that what the guys use to bulk up?”

I smiled, because I’ve heard that one before. For years, creatine was thought of as a “gym bro” supplement — something for men chasing big muscles and heavy lifts. But that couldn’t be further from the truth.

If you’re a woman in your 40s, 50s, or beyond who wants to maintain muscle, feel strong, and age with energy and confidence, creatine isn’t just helpful — it’s essential. It’s one of the most researched, affordable, and effective supplements for supporting both your body and your brain as you age.

My Experience

You should know that I never recommend anything I haven’t personally tried or benefitted from myself. 

I’ve been taking 5 grams of creatine every day for several years now, and I can feel the difference. My workouts are stronger — I can push a few more reps, lift a little heavier, and recover faster between sessions. Even my runs feel smoother — more stamina, less fatigue — and I’ve even snagged first place in my age group in a few 5Ks!

Most importantly, I’ve built muscle — not bulky like the “bros” people associate with creatine, but lean, strong, and well-defined. The kind of muscle that supports how I want to age: strong and energetic!

In a world full of confusing, overhyped supplements, creatine is one that actually delivers.

The Science (in plain English)

Creatine is backed by decades of solid research showing safety and effectiveness. 

Here’s what we know:

• Creatine helps you build and keep muscle. As we age, we naturally lose muscle mass and strength (a process called sarcopenia). But studies consistently show that people who take creatine and strength train build more lean muscle and perform better than those who train without it.

• It boosts energy and recovery. Creatine helps your muscles produce quick energy during high-effort activities — like lifting weights, climbing stairs, or powering through that last mile of a run. You’ll likely notice a little more strength, stamina, and recovery over time.

• It may even help your brain. This part of the research is newer, but really exciting. Some studies are showing that creatine may support cognitive function — things like memory, focus, and overall mental energy — especially as we age. Scientists are still studying this, but the early signs are promising.

• Creatine has one of the best safety profiles of any supplement out there. It’s been researched for decades, and when used as directed, it’s considered safe for healthy adults*.

How to Use It

Now that I’ve (hopefully) convinced you to consider creatine, here are the how-to’s… 

• Type: Look for creatine monohydrate, ideally micronized, which makes it dissolve easier and is gentler on your stomach. Choose a “clean” product — meaning one that’s pure creatine with no fillers, sweeteners, or additives. On the label, it should say Creatine Monohydrate as the only ingredient. For quality assurance, look for third-party testing seals such as NSF Certified for Sport.

• Amount: 5 grams a day is the studied effective dose. 

• Timing: Take your creatine daily, regardless of whether it’s before or after your workout. The research shows that consistency matters more than perfect timing. Here’s why: when you start regular dosing (around 3–5 g/day), your muscles gradually fill up their creatine “tank” — this takes about 3–4 weeks at which time you’ll start to notice the benefits. Skipping days can start this clock over, or at least delay the full effectiveness. 

• What to mix it in: Water, a smoothie, or even your morning coffee all work fine. Just avoid mixing it into a piping-hot drink and letting it sit, since high heat can slowly reduce its potency. Stir it in, drink it soon after, and you’re good to go.

• Thinking about higher doses? Some early research shows potential brain benefits starting at around 10 grams a day, but we don’t have enough evidence yet to say for sure. Personally, I plan to start experimenting with this higher dose, in 5g doses 2x/day (just to avoid any possible gut issues, which can occur for a very small majority of people).

“But Lisa… the scale went up!”

I hear this from some of my clients when they start creatine — but here’s the truth: creatine doesn’t make you gain fat.

When you start taking it, your muscles naturally pull in a bit more water — that’s actually how creatine helps them work better. The number on the scale might bump up slightly (usually 1–3 pounds), but that’s intramuscular water, not fat.

Think of it this way: your muscles are becoming better hydrated, better fueled, and better equipped to perform. That’s a good thing — it means it’s working.

I always remind my clients: we’re after strength, not just a smaller number. And if you’re lifting, training, and fueling well, that tiny uptick on the scale is often the first sign that your body is building lean, strong muscle — exactly what we want. 

Key Takeaways: What To Do Now

If you’re a midlife woman who wants to age strong, protect muscle, and boost energy (and maybe even brain health), creatine is one of the simplest ways to do it.

Here’s what I’d love for you to do…

✅ Start small, but start. Take 3–5 grams of creatine monohydrate daily — mix it into whatever you already drink. Then be consistent!

✅ Don’t fear the scale. A little water in your muscles is a sign it’s working, not a reason to stop.

✅ Keep (or start, please!) strength training. Creatine works best when you pair it with resistance training — it helps your muscles use that extra energy to grow and stay strong.

✅ If you’ve got men in your life, share the scoop — literally. They need creatine too, and will benefit from it just as much as you do. My hubby takes it daily!

Closing Thoughts

I’ve seen firsthand — in myself and in so many of my clients — how small, consistent habits like this can create big change over time. Creatine isn’t magic, but it is an evidence-backed tool that can truly help you move better, feel stronger, and age with confidence.

If you’ve been on the fence, consider this your nudge. It’s never too late to start supporting your muscle and brain health — and there’s no “perfect” time to begin.

Just start. Stay consistent. And keep showing up for the strong, capable woman you’re becoming.

Your future self will thank you. 

Need some guidance?

If you’ve been thinking, “I just need someone to guide me through this,” you’re not alone — that’s what I do every day.

Let’s build a simple, personalized plan that helps you get stronger, feel better, and age with confidence. Learn more here.

* Disclaimer

While creatine is generally considered safe for healthy adults, everyone’s health status and needs are unique. Always consult with your healthcare provider before starting any new supplement. The information shared here is for educational purposes only and is not medical advice. It should not replace personalized guidance from a qualified medical professional.