Creatine for Women Over 35: Muscle, Energy & Brain Health Explained
Is creatine for women over 35 all it’s hyped up to be…or just a gym bro supplement for big muscles? For many women, it could be the missing link if you’re struggling with energy, brain fog, or remembering why you walked into a room in the first place. Here’s what you need to know so you can decide if it’s right for your goals and worth the budget.
Got questions about creatine? You’re not alone. Here are the answers women over 35 ask me most often – from the right dose to make a real difference to how to escape the horror story gut issues you hear about on the internet (easy – I promise).
Yes- for most women. New research in women shows creatine supports muscle strength, bone health, long term brain health and recovery. For women in perimenopause and beyond, it may also help with mental energy, reduce brain fog, and support mood.
The standard dose for sport was about 5 g daily. But…newer studies suggest women over 35 may benefit from 8–10 g daily, or up to 20 g in research on cognitive function and mental fatigue. Start lower and increase gradually to see what works best for you.
Not if you take the right kind in the right way. Some women notice mild bloating or cramping, especially if they take a very high dose all at once. Instead of chugging it – try splitting your dose and sipping it in water over a few hours. This usually reduces or eliminates gut issues and keeps you comfortable. Trying Creatine HCL instead of Creatine monohydrate may also help if you have a very sensitive gut, Crohn’s, IBS or Colitis.
Creatine may cause a small increase on the scale, usually 1–3 lbs, but this is water stored in the muscles – not fat. And, don’t worry about turning in to the hulk. It’s impossible to build muscle beyond your natural limits, Creatine is not a steroid – just an energy source for certain cells. If you do notice some water weight, it most often settles after a couple of weeks of consistent use.
Creatine isn’t a magic fix, but it can be a powerful tool for women over 35. Supporting your body’s natural systems to boost muscle, strength, energy, mood, and even brain health. When it’s paired with smart nutrition (recipe ideas here!), movement, and recovery, it can make a big difference in how you feel day-to-day.
✨Are you stuck with losing the weight that has crept up in your 30’s and 40’s? There’s a good reason for that!
Grab your free Fat Loss Guide and learn the 3 biggest reasons I’ve seen motivated women over 35 struggle to lose weight- plus what to focus on to see results without so much effort and frustration.
