Creatine and Menopause: What Research Shows for Muscle and Bone

Research suggests creatine can support muscle and strength in women during and after menopause, especially when it is paired with resistance training, while results for bone are mixed and brain research in this group is still early. Gummy Gardens makes the daily 5g serving simple with 4 gummies, and this article walks through what the trials actually found.

Menopause brings real changes to muscle, bone and energy metabolism, and creatine metabolism is part of that picture. Here is what researchers know so far, and what they are still working out.

Why does menopause matter for creatine?

Women have lower natural creatine stores than men, and hormones influence how creatine is handled in the body. A review of creatine across the female lifespan explains that hormone-related changes affect creatine kinetics and phosphocreatine resynthesis, which is why supplementation may be particularly relevant during and after menopause (Smith-Ryan et al., 2021).

A 2025 review added that creatine has shown positive effects on muscle strength, exercise performance and body composition in women, particularly with resistance training, while noting that data on perimenopausal women specifically remain limited (Smith-Ryan et al., 2025).

Can creatine help maintain muscle and strength after menopause?

This is where the evidence is strongest. A meta-analysis of 22 randomized trials in older adults (men and women with an average age of 57 to 70) found that creatine taken during resistance training produced greater gains in lean tissue mass and in chest press and leg press strength than training with a placebo (Chilibeck et al., 2017).

In a 12-month trial in postmenopausal women doing supervised resistance training, the creatine group increased relative bench press strength more than the placebo group (Chilibeck et al., 2015). The lesson across studies is consistent: creatine supports the work of lifting, so the training itself matters.

Our Low Sugar creatine gummies and Sugar Free Tropical gummies each deliver 5g of creatine per 4-gummy serving, with no powder to mix.

Does creatine support bone health after menopause?

The honest answer is that results are mixed, and bone support remains a research question rather than a settled benefit.

• An encouraging early trial. In the 12-month trial above, creatine plus resistance training slowed the rate of bone mineral density loss at the femoral neck compared with placebo and increased a measure of bone width linked to bending strength (Chilibeck et al., 2015).
• A larger, longer trial. A two-year study of 237 postmenopausal women found no effect of creatine on bone mineral density, though it helped maintain some measures of hip bone geometry related to bone strength, and the creatine group improved walking time (Chilibeck et al., 2023).
• A pooled analysis. A meta-analysis of five trials in adults over 50 or postmenopausal found no greater effect on bone mineral density from creatine plus resistance training than from training alone (Forbes et al., 2018).

What this means in practice: resistance and weight-bearing exercise remain the foundation for bone health. Creatine may complement them, but it is not a substitute for medical advice or bone screening. Our guide to creatine and bone health for women covers this research in more detail.

What about brain energy during menopause?

This is the newest and least certain area. In a small randomized, double-blind trial of 36 healthy perimenopausal and menopausal women, a moderate daily amount of creatine hydrochloride improved reaction time and increased frontal brain creatine compared with placebo over eight weeks, and all versions were well tolerated (Korovljev et al., 2026).

Two important caveats: that study used different forms of creatine at lower doses than the standard 5g serving, and it was small. It points to an interesting research direction, not a proven benefit. We describe cognition as an area of emerging research and make no promises about focus, memory or mood. Our science team summarized the trial in Creatine in Perimenopause: Brain Energy and the 2025 RCT.

How can women in midlife use creatine sensibly?

A simple, evidence-based approach:

1. Take 5g a day. That is a Gummy Gardens serving of 4 gummies. Creatine builds up in muscle over time with daily use.
2. Lift two to three times a week. The muscle and strength findings come from studies that paired creatine with resistance training.
3. Keep the basics in place. Adequate protein, calcium, vitamin D and sleep all support muscle and bone.
4. Talk to your doctor. Especially if you have a medical condition, take medication, or are considering creatine as part of a bone or menopause plan.

For more on this life stage, see our guide to creatine after 40.

Frequently asked questions

Is creatine safe for women going through menopause?

Research in postmenopausal women has used creatine for up to two years with resistance training. Check with your healthcare provider before starting, especially if you have a medical condition.

Does creatine increase bone density after menopause?

Current evidence is mixed. One trial slowed bone density loss at the hip, but a larger two-year trial and a meta-analysis found no effect on bone mineral density.

Will creatine help me build muscle after menopause?

When combined with resistance training, creatine has led to greater gains in lean tissue and strength in older adults than training alone.

Can creatine help with menopause brain changes?

Early research is exploring brain energy in this group, but studies are small. It is not a reason to use creatine for any symptom; talk to your doctor.

How much creatine should I take?

Most research uses 3 to 5g a day. Gummy Gardens provides 5g in each 4-gummy serving.

Gummy Gardens is $40 a bag, and subscribing to a 2-pack saves $12 (15%) at $68, with free US shipping. Shop Low Sugar or Sugar Free Tropical.

This article is for educational purposes and is not medical advice. Consult your healthcare provider before starting any supplement.

Sources

• Smith-Ryan AE et al. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients.
• Smith-Ryan AE et al. (2025). Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr.
• Chilibeck PD et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med.
• Chilibeck PD et al. (2015). Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc.
• Chilibeck PD et al. (2023). A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health. Med Sci Sports Exerc.
• Forbes SC et al. (2018). Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis. Front Nutr.
• Korovljev D et al. (2026). The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial. J Am Nutr Assoc.