Could creatine be missing from your health toolkit?
- MissAmyLou
- Jun 5
- 4 min read
I'll be honest, for years, I thought creatine was something that belonged in the world of bodybuilders and elite athletes.
As someone who enjoys strength training, running and generally trying to stay fit and healthy, it wasn't something I had ever really considered taking myself.
But over the past year or so, I kept hearing creatine being mentioned by health professionals, researchers and women around my age. The conversation wasn't about building huge muscles or chasing sporting performance. It was about healthy ageing, maintaining muscle, supporting recovery, and helping women navigate the changes that come with perimenopause and menopause.
As a woman in her 40's, that got my attention.
So I started reading.
And the more I researched, the more surprised I became.
What I Found
One of the first things I discovered was that creatine is one of the most researched supplements in the world.
Unlike many supplements that come and go with the latest trends, creatine has been studied for decades. Researchers have looked at its effects on strength, muscle mass, exercise performance, recovery, cognition and healthy ageing.
What surprised me most was that much of the recent research isn't focused on young male athletes at all. Increasingly, researchers are looking at how creatine may benefit older adults and women.
That made me realise I may have dismissed it too quickly.
So What Is Creatine?
Creatine is a naturally occurring compound found in our muscles and brain. Our bodies make some creatine naturally, and we also get small amounts from foods such as meat and fish.
Its main job is to help our cells produce energy.
Whether you're lifting weights, carrying shopping bags, getting up from the floor, climbing stairs, or completing a workout, creatine helps provide energy for those movements.
Why I'm Interested in Creatine as I Get Older
One thing I've become increasingly aware of is how important muscle is as we age.
When we're younger, it's easy to take strength and muscle mass for granted. But from around the age of 30, we naturally begin losing muscle if we don't actively work to maintain it.
For me, staying strong isn't about having visible abs or lifting the heaviest weight in the gym. It's about:
Being able to keep running
Continuing to lift weights
Staying independent
Supporting bone health
Reducing injury risk
Being capable and active for as long as possible
As gym owners, Lil and I see this every day. The members who consistently strength train are often investing in much more than fitness. They're investing in their future quality of life.
Why Women Over 40 Are Talking About Creatine
This was probably the most interesting part of my research.
As women move through perimenopause and menopause, declining oestrogen levels can affect muscle mass, strength, recovery, bone health and body composition.
Many women notice they have to work harder to maintain the strength and fitness that once came more easily.
Researchers are now exploring how creatine supplementation may help support strength, muscle function and physical performance during this stage of life.
What I found encouraging is that the conversation around creatine for women isn't about looking a certain way. It's about remaining strong, capable and active as we age.
That's a message I can get behind.
My Own Experience
After doing my research, I decided to start taking creatine myself.
Everyone's experience will be different, but personally I've found that I recover better from training and generally feel stronger in my workouts.
It's not dramatic. It's certainly not a magic supplement.
I haven't suddenly become faster, stronger or transformed overnight.
What I have noticed is that I feel like I'm getting more out of the training I'm already doing.
And perhaps most importantly, I feel reassured knowing that I'm combining regular strength training, adequate protein intake and a supplement that has strong research supporting its role in maintaining muscle health.
Will Creatine Make You Gain Weight?
This was one of my biggest questions before starting.
A common myth is that creatine causes significant weight gain.
What I discovered is that creatine can increase the amount of water stored within muscle cells. This may cause a small increase on the scales, but it's not body fat.
For many people, the benefits in strength, recovery and muscle function outweigh any concern about a minor fluctuation in body weight.
How Much Do Most People Take?
The most commonly recommended dose is:
3–5 grams of creatine monohydrate per day
The research suggests consistency matters more than timing.
Most people simply mix it into water, a smoothie or another daily drink.
Creatine monohydrate is also the form that has been studied the most and is generally considered the gold standard.
The Bottom Line
For active adults, runners, gym goers and women navigating perimenopause and menopause, it may be a useful tool to support strength, recovery and healthy ageing.
Of course, no supplement can replace the foundations.
Regular exercise, strength training, adequate protein, quality sleep and a balanced diet will always matter most.
Whether your goal is to improve performance, recover better, maintain muscle, or stay stronger for longer, creatine may be worth exploring as part of your overall health toolkit.
It's certainly earned a place in my own health toolkit.
If creatine sounds like something you'd like to explore, we stock True Protein Creatine Monohydrate at Gym Lab. Feel free to chat with our team if you'd like more information.
As always, speak with your healthcare professional before starting any new supplement.
