When most of us hear the word creatine, we picture big tubs of powder in bodybuilding gyms, not something that belongs in a wellness routine for a woman in her 40s, 50s of 60s. I used to think the same.
But after reading through the research - and giving it a go myself - I’ve become one of many women who now see creatine differently. While I can’t offer personal health advice, I can share what’s been true for me, and what the science says about this simple, well-researched compound.
First things first: What is creatine?
Creatine is a naturally occurring substance found in the body, mostly in muscle tissue and the brain. It’s made from amino acids and plays a key role in producing cellular energy, particularly during high-demand activities like exercise. We get small amounts of it through our diet—mainly from animal-based foods like red meat and fish—but levels can be lower in those who eat less of these foods or as we get older.
According to the International Society of Sports Nutrition, creatine “remains one of the most extensively studied, as well as effective, nutritional aids available” and is considered safe for long-term use when taken within recommended guidelines (up to 5g/day for most adults) [Buford et al., 2007].
My personal experience: what I noticed
Since incorporating creatine into my daily routine, here are the three most noticeable changes I’ve observed:
1. Faster muscle repair between Pilates sessions
The soreness I used to feel between strength-based Pilates sessions has markedly softened. My pilates instructor was the first to notice. 2-3 weeks after starting on creatine, she commented that I'd stopped mentioning on the pain in my body during our session. While I can’t say creatine is the only factor, there’s solid research to suggest it may play a role in muscle recovery and adaptation. A 2021 review found that creatine supplementation combined with resistance training can help increase lean muscle mass and strength in older adults, particularly women [Candow et al., 2014].
2. Mental clarity that carries through the day
This one genuinely surprised me. I’ve noticed a greater sense of focus—less “fog,” especially in the afternoon when concentration used to wain. Interestingly, emerging research suggests that creatine supports brain energy metabolism and may enhance short-term memory and cognitive performance, especially under conditions of stress or fatigue [Avgerinos et al., 2018; Rae et al., 2003].
3. More consistent stamina—for everyday life
Whether it’s long workdays, walks, cycling, or errands, I generally feel less drained by mid-afternoon. Without question, my physical capacity has improved. This lines up with evidence showing that creatine can help reduce fatigue and improve perceived exertion during physical activity.
Why creatine is gaining traction among women 40+
Beyond performance, there’s growing interest in how creatine supports aging well—especially around muscle preservation, brain health, and even mood. One study found that creatine supplementation in postmenopausal women led to modest improvements in strength and functionality, potentially helping to mitigate age-related muscle loss (sarcopenia) [Chilibeck et al., 2017].
It’s also being explored for its potential benefits in mental health. Some studies suggest creatine may have a role in supporting mood and reducing symptoms of depression in certain populations, though more research is needed before drawing conclusions [Rocha et al., 2021].
A simple addition to your wellness routine
For those curious, most of the research has focused on creatine monohydrate, typically at a dose of 3–5 grams per day. It’s tasteless and mixes well into smoothies, water, or a greens blend. I’ve found it fits easily into my morning routine, with no noticeable side effects.
Of course, it’s important to speak with a healthcare provider before starting any supplement - especially if you have pre-existing conditions or take medications.
Ready to give it a go? You’ll find our pure creatine monohydrate - along with a range of wellness blends you can mix and match based on your health goals here.
