There’s always a buzz ingredient or must-try supplement, whether it’s protein, collagen, fibre, magnesium, electrolytes and now, halfway through 2026, it’s creatine. One of the most studied supplements but once reserved for ‘guys who lift heavy’ to boost their muscle definition and show off their ‘gains’, I can’t quite believe that as a 43-year old woman, it’s now one of the only supplements I’m regimented about taking daily.
It’s a love affair that started about three months ago. It first piqued my interest when I noticed the flurry of emails landing in my inbox informing me about brands that I respect launching monohydrate creatine supplements. Then one of my gym buddies who is looking so toned and strong started talking about how creatine had been a game changer for her. “I started taking it about a year ago - in gummy format which I find really convenient because I travel a lot - and now I recover faster, have less DOMS (delayed onset muscle soreness), I’m lifting heavier weights than I ever have, and it’s definitely improved my memory. I’ve also found it helps if I’ve not slept well as I can still function without feeling wiped out,” she told me.
Sold to the 43-year old journalist (me) who exercises almost every day, suffers from brain fog, afternoon fatigue and has been vegetarian for almost 30 years. The latter is important as if you’re vegetarian or vegan your creatine stores will probably be low to non-existent as it’s mainly found in meat, fish and poultry. “Research suggests vegetarians typically have lower muscle creatine stores than people who eat meat or fish so as a result, they often experience a greater increase in muscle creatine levels following supplementation,” explains Jessica Sepel, nutritionist and founder of JSHealth Vitamins. It also means we’re excellent guinea pigs as it should have a more noticeable effect on us.
Why women need creatine
As well as vegetarians and vegans, it’s evident that women in general are great candidates for creatine. “Women exhibit approximately 70-80% lower endogenous creatine stores compared to men, meaning their baselines are much lower, and while it’s well known for supporting strength and exercise performance, it can also support cellular energy production making it relevant for women whether they train regularly or simply want to support their overall health,” continues Jessica.
Can creatine help with brain fog?
This is where the conversation moves out of the locker room and into our everyday chat. Preserving muscle mass and improving brain health are key pillars of longevity, and creatine can assist with both. “The early science into its cognitive benefits is genuinely promising,” says Dr Colleen Fogarty Draper, clinical dietitian. “Studies suggest creatine may help with memory, focus and mental processing speed and it seems to shine most when your brain is running on empty – think poor sleep or the wear of getting older and changing hormones. In one study, women going through menopause had improved cognition with quicker thinking times and steadier moods after taking it for two months.”
Another study found that taking a single dose of 30g of creatine (the normal dose is around 5g) counteracted a night of little to no sleep and actually reversed the effects of sleep deprivation. How? By raising the brain energy stores to power neurons under extreme stress but still allowing the brain to function at an optimum. It’s why even if you’re not an avid exerciser, you can still reap the rewards.
How to take creatine
Easy to incorporate, creatine tends to come in gummy format or powders. I take 5g of creatine monohydrate powder and simply scoop it into my water bottle at some point during the day. Many of them are unflavoured so you could even add it to your tea or coffee if you wanted to. What time you take it is irrelevant, and it doesn’t matter if you have it with or without food. Some say that taking it with a meal that contains carbohydrates and protein can help your body soak it up a little more, but it’s minimal and won’t impact the overall results. There’s nothing that blocks the effects or absorption of creatine in the body either.
“Consistency matters much more than timing and sourcing is crucial – a clean, pure form without byproducts should give no side effects,” explains April Morgan, head of nutrition at ARTAH.
Can creatine cause bloating?
I had also heard stories about bloating and having to drink lots more water when taking creatine, but this is on a case by case basis says April: “Creatine increases water stored within muscle cells so it’s sensible to stay well hydrated, particularly if you’re exercising regularly or training in hot weather. As for bloating or stomach discomfort, some people notice this if they’re following a ‘loading protocol’ of around 20g a day but many people skip that and simply take 3-5g from the outset.”
Side note: the loading phase tends to be recommended by PTs if you’re coming to creatine for strength goals and building muscles. This is because creatine works by drawing water into the muscle cells and in doing so it boosts the ATP (the body’s own energy currency) so you can push harder for those maximum reps and recover faster. It normally takes around 2-4 weeks to saturate your muscles which is why they recommend ‘loading’ as it gets the job done quicker. However, for a daily supplement, start with around 5g and stick to that. That’s what I did, and I saw no side effects. Granted I often suffer with bloating and IBS anyway, but I can report there was nothing out of the ordinary.
How much creatine do you actually need?
The dose remains the same regardless of your age, but as we get older maintaining muscle becomes increasingly trickier which is why taking creatine in your 40s and beyond can be really valuable.
“Studies are also looking at whether hormonal fluctuations across the menstrual cycle influence creatine metabolism,” continues April. “As our oestrogen drops, our creatine also drops which could be in part responsible for PMS symptoms such as lethargy, low energy and brain fog, however this is an area that needs more research,”
Why creatine can be especially helpful during perimenopause
Let’s face it, everything feels harder the older you get and Dr Colleen flags that many women find exercise feels less rewarding during perimenopause, not because they are doing anything differently but because the hormonal environment has shifted. This is where I feel my results have significantly come into play. While I have started incorporating more weights into my routine over the past couple of months, the rest of my fitness routine hasn’t changed. I box four times a week, do one spin class and 1-2 circuits classes – it’s been like that for a year; however, I’ve had more comments on my back and arms than I’ve had in the past five years.
From friends saying I have more definition to people asking me what I’m doing differently, the one thing that coincides with these observations is the addition of creatine. I’ve also found that my afternoon slump isn’t as prevalent as it was before, and while I do still ache after a tough workout, it doesn’t take as many rest days to recover between sessions. Perhaps it’s the fact that as a vegetarian, I really have been lacking in something I knew not much about.
How quickly will you see results?
I noticed the effects physically first which falls in line with the science. I upped my weights in my circuits class and my energy and endurance improved in spin classes and boxing within the first 3-4 weeks. The reduction in tiredness and lethargy kicked in after around two months but the experts all say this part is slow and subtle. This is another bonus with creatine, we’re so used to giving up or throwing the towel in with products or supplements if we don’t see instant results but because the physical signs appear first, you want to stick with it and that’s when the mental benefits start to surface.
What happens if you stop taking creatine?
Nothing will happen overnight, and the one good thing is if you forget to take creatine one day, you can simply double up your dose the next. If you decide to stop your creatine supplement for good, there are no withdrawals, your stores will simply return to their natural baseline over time. You may notice your recovery time and exercise performance declines over time too.
If I’m honest, I can’t see why I’d stop taking it as the benefits have only been positive. Another of my friends, close to turning 50 and who has taken supplements religiously for the past decade believes it’s the only one she’s noticed she consistently feels better from taking, and with dedicated menopause brands launching their own creatine supplements combined with vitamin D3, magnesium and B vitamins to aid and abet the side effects of hormonal fluctuations, I imagine more and more of my peers will start incorporating them.
It’s not a ‘fix everything’ answer (what is) but it’s an affordable and easy way to lean into longevity. I feel stronger, sparkier and positive about how adding creatine to my daily habits is a surefire investment into helping my body age better.
My top creatine recommendations:
Unflavoured, I added this to my water with electrolytes. Third party tested with no fillers or byproducts, it was the first creatine powder I tried and would happily return to.
JS Health Lean+ Powder, £44.99
As well as creatine monohydrate, this contains Reducose to support blood sugar levels and a probiotic to support the gut which is why it appealed to me. It also has a subtle pineapple flavour.
Meteron Labs Liposomal Creatine Monohydrate, £34
Using liposomal technology to deliver creatine into the body, it reduces any chances of bloating and speeds up absorption.
Bare Biology High Flyer Creatine Monohydrate, £34.95
Created for women, this super finely milled powder dissolves quickly. It has a slightly bitter taste so stir it into your favourite hot or cold drink.
Issviva Wonder Powder, £39.99
In Unflavoured and Raspberry & Lemon and designed for menopausal women, this contains collagen, chromium, zinc, vitamin D and C to support metabolism, muscles and mental clarity.
Novomins Monohydrate Creatine Gummies, £24.99
Handy if you’re off on holiday or travel a lot, one portion = 3 gummies which equates to 5g of creatine. A strawberry flavour, they satisfy a sweet tooth too.
