The Rise of Creatine Among Middle-Aged Women
Until recently, creatine supplements were primarily associated with athletes and bodybuilders aiming to boost performance and build muscle mass. However, a surprising trend has emerged: an increasing number of middle-aged women are turning to this supplement. While Dwayne “The Rock” Johnson still uses it in his protein shake to gain size, Ivanka Trump recently shared that she takes a dose as part of her morning routine. From fitness influencers on TikTok to health experts, creatine is now being promoted for various benefits, particularly for women.
So, what exactly is creatine, and does the science support its growing popularity?
“Creatine is a natural compound derived from three amino acids – arginine, glycine, and methionine,” explains Dr. Rupa Parmar, a physician and Director at Midland Health. “It’s stored mainly in our muscles to help produce energy.”
Although small amounts can be found in foods like red meat and fish, the body also produces about a gram of creatine daily. According to Rupa, most women do not meet the recommended intake of three to five grams per day through diet alone, making supplementation a viable option.
“Women naturally have lower creatine stores than men and tend to consume less of it in their diets, so they may actually benefit more from taking creatine to boost their levels,” he adds.
A Historical Perspective on Creatine
The popularity of creatine can be traced back to 1992 when British sprinter Linford Christie and hurdler Sally Gunnell, both vocal about their use, won gold at the Barcelona Olympics. This led to widespread media coverage, with glossy fitness magazines branding it a “breakthrough.” A 1998 article in Fortune magazine even called the compound “nature’s steroid,” while a Los Angeles Times headline declared, “Power powder.”
Initially, the focus was on muscle-building and workout recovery, but research has since shown that creatine’s benefits may extend beyond the gym. Studies suggest it could improve memory, brain health, and even aid in the treatment of depression by increasing energy levels.
“It can also support brain health, with studies suggesting the substance helps improve cognitive function and provide some protection as we age,” Rupa says. A preliminary study by the University of Kansas Medical Center found that creatine supplements may enhance memory and executive function in people with Alzheimer’s. Additionally, creatine may offer benefits related to hormonal fluctuations.
Benefits for Women’s Health
“Creatine can help ease fatigue during your period by supporting stable energy levels,” Rupa continues. “This is especially useful when you’re feeling more tired.”
Estrogen and progesterone, hormones that regulate the menstrual cycle, influence how the body produces and uses creatine, he explains. “During the menstrual cycle, creatine levels can fluctuate, and supplements may help maintain stable energy and muscle function, especially when oestrogen is low.”
For women approaching or going through menopause, creatine appears particularly promising. It may help counteract declines in muscle mass, strength, and bone density, especially when combined with resistance training. A 12-month study found that creatine reduced the loss of bone mineral density in 47 postmenopausal women.
Potential Drawbacks and Considerations
Despite its many potential benefits, creatine is not without drawbacks. One of the most common complaints is bloating, as the supplement can cause water retention, leading to a bloated feeling and temporary weight gain due to water weight.
However, studies have repeatedly shown that creatine is safe for most healthy adults when taken at recommended doses. Experts advise consulting a healthcare provider before starting, especially for those with kidney conditions or who are on medication.
As the market for creatine continues to grow, more women are exploring its potential to support their physical and mental well-being. Whether for improved energy, better brain function, or enhanced muscle health, creatine is proving to be more than just a fitness supplement—it’s becoming a key player in women’s wellness.
