If you’re in perimenopause or postmenopausal, preserving muscle is one of the most powerful things you can do for long-term health, mobility, and independence. Alongside protein and resistance training, creatine monohydrate is a well-studied supplement that can help—safely and inexpensively. Here’s the quick guide.
Why creatine during (and after) menopause?
Falling estrogen is linked to accelerated losses of muscle strength and function. A 2021 systematic review and meta-analysis of randomized trials in older females found that adding creatine to resistance training produced significant gains in strength versus training alone—especially in programs lasting ≥24 weeks. In short: the combination matters, and longer programs deliver more benefit. MDPI
Beyond muscle, large randomized trials in postmenopausal women are exploring bone outcomes. A recent 2-year RCT (n≈237) tested daily creatine with supervised exercise; while the trial’s primary focus was bone health, it reinforces long-term safety and the practicality of daily dosing in this population. Europe PMC
Proven muscle benefits you can expect
- Stronger lifts and everyday function (e.g., carrying groceries, stair climbing) when creatine is paired with progressive resistance training. Effects are most consistent with programs ≥24 weeks. MDPI
- Possible improvements in lean mass/appendicular muscle in older women in some trials—again, most reliably when combined with training. MDPI+1
How much to take (dosage you can trust)
- Creatine monohydrate is the form with the best evidence. Two evidence-based ways to dose:
- Loading + maintenance: 20 g/day split into 4 doses for 5–7 days, then 3–5 g/day thereafter. I personally take 3 grams per day and did not do a loading dose. Specifically I like the brand “Bod” on Amazon. It is not a powder formulation and is easy to digest. Dr. Mary Claire Haver offers a powder form to mix in protein drinks or other liquids on her website, ThePauseLife.com.
- No-load option: 3–6 g/day consistently; you’ll reach the same muscle saturation in ~3–4 weeks.
These protocols are summarized by the U.S. NIH Office of Dietary Supplements and align with sports-nutrition position stands. Office of Dietary Supplements+1
When to take it: timing is flexible—consistency beats timing—but many people take it with a meal or near training to minimize GI upset and potentially aid uptake. Office of Dietary Supplements
Safety, who should be cautious, and quality tips
Creatine is well studied and generally safe for healthy adults at recommended doses. Common, usually mild effects include transient bloating or GI upset. People with kidney disease, those who are pregnant/breastfeeding, or taking nephroactive medications should discuss with their clinician first. Choose simple creatine monohydrate from brands with third-party testing (e.g., NSF/USP). Office of Dietary Supplements
References (selected)
International Society of Sports Nutrition (ISSN). Position statements and summaries on creatine safety and efficacy, including dosing (loading ~0.3 g/kg/day for 5–7 days, then 3–5 g/day). Sports Nutrition Society
dos Santos EEP, et al. Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. Nutrients. 2021;13(11):3757. MDPI
Chilibeck PD, Candow DG, Zello GA, et al. A 2-Year Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health. Med Sci Sports Exerc. 2023. Europe PMC
NIH Office of Dietary Supplements. Dietary Supplements for Exercise & Athletic Performance (Health Professional Fact Sheet)—Creatine dosing protocols. Office of Dietary Supplements
Randomized trials in older women combining creatine (5 g/day) with supervised resistance training show strength and lean-mass benefits over 12–24 weeks. Examples: double-blind RCTs using daily creatine with elastic-band training and multi-arm trials with loading then 5 g/day maintenance. ClinMed Journals+1