Why Creatine Could Be the Missing Link for Women Over 35
As we move through our 30s and 40s, everything from our energy to our mood and recovery begins to shift. Hormones change, muscle mass starts to dip, and the juggle of life can hit an all time high so cortisol levels can rise too.
While the wellness world often talks about collagen or magnesium, there’s one quiet powerhouse that deserves a spotlight and that’s creatine. And no, it’s not just for gym bunnies, it’s one of the most researched, effective and safe supplements you can add to your routine, particularly if you’re a woman navigating midlife. In fact, I’ve personally started taking it!
What Creatine Actually Does
Creatine is a compound made naturally in your body and stored in your muscles and brain. Its main job is to help regenerate energy (ATP) that quick burst your cells use for every movement, thought or stress response.
When you use energy (whether it’s lifting a weight, sprinting, or even focusing hard mentally), your cells break ATP down into ADP — it’s like your phone battery dropping from 100% to 20%. Creatine, stored as phosphocreatine, donates a phosphate group to that ADP molecule, recharging it back into ATP almost instantly.
So… anything that demands short bursts of energy, physical or mental, can benefit from higher creatine stores because it improves how efficiently your body reuses and replenishes ATP.
It’s not a stimulant, but it can indirectly improve your energy.
By topping up your stores with a small daily dose, you’re essentially giving your body a faster battery recharge. That translates into better strength, recovery and crucially, more resilience.
Why is creatine expanding beyond bodybuilders’ shelves
For years creatine was kind of pigeonholed as a gym bunny only supplement because it helps muscles rapidly regenerate energy. But the science is catching up with what many of us suspected and that creatine isn’t just a muscle fuel, it is a whole-body energy buffer with potential benefits for mood and cognition too. Your brain is one of the hungriest organs for energy, and emerging research shows creatine can support cognitive performance, especially when the brain is under pressure from sleep loss, stress or ageing – all of which are on the list for most wome! Recent studies using brain imaging confirm that creatine boosts high-energy phosphate availability in the brain and, in some trials, this translates into sharper processing speed, memory and focus. What is exciting is that the cognitive benefits often appear stronger in women than in men. So the idea this is just for body builders is shifting as creatine is moving from the bodybuilder’s shelf into conversations about resilience, cognition and healthy ageing. Plus I think there is a big shift too in muscle mass focused workouts too, which is great as more women seeking out stronger bodies. When I was growing up it was cardio cardio cardio, so this shift will be impacting the interest in supplements that sit in this space.
Why might creatine be especially useful for women around peri/menopause?
Women typically have lower creatine stores than men and often consume less through diet which can be found in animal-based foods, with red meat and fish. Add to that the energetic demands of the menopausal transition thanks to the declining oestrogen, shifts in mood, brain fog, muscle and bone loss etc and you can see why creatine has become an area of interest. Early trials in peri and postmenopausal women suggest creatine can enhance strength and lean mass when combined with resistance training. So By boosting ATP (your energy) in the brain and muscles and enhancing strength training effectiveness, creatine can alleviate that can be negatively impacted by the peri/menopause shift. At the same time, there are intriguing noise around cognition and mood as mentioned, though the research here is still very new. Larger robust clinical trials are warranted, and it would be great to look at women specific studies.
Why It’s Especially Helpful After 35
Creatine levels actually fluctuate in line with oestrogen dropping, which means women may have more to gain from supplementation. In this study it shows how it can support strength, body composition, bone health, mood, and cognition, with particular benefits in post-menopause. Research is ongoing, but creatine is shaping up to be a powerful tool for women across every life stage.
Of course we need more targeted studies in women in midlife, but the here’s hoping this is on the horizon as it feels like it is. Creatine can be part of the toolkit for supporting female resilience across muscle, brain and bone during a life stage when those systems are seriously under pressure.
1. Your hormone landscape changes
As oestrogen begins to fluctuate, your body becomes less efficient at energy metabolism. Creatine supports your cells through this change, helping to maintain muscle tone and stabilise energy production when hormones are in flux.
2. It supports stress and cortisol regulation
High stress means high cortisol, and cortisol demands energy. Creatine acts like a backup generator for your cells, ensuring your brain and muscles can still perform when life gets intense. Many women notice improved mental clarity and fewer energy crashes after consistent use.
3. It helps preserve muscle (and metabolism)
Muscle is metabolically active — it helps regulate blood sugar, maintain a healthy weight and support hormone balance. From your mid-30s, muscle naturally declines (a process called sarcopenia). Supplementing with creatine alongside resistance training can help reverse this trend.
4. It supports mood and cognition
Emerging research suggests creatine may play a role in brain energy metabolism and neurotransmitter function, meaning it can support mood, focus and even motivation — particularly in women during perimenopause and menopause.
The Science in a Snapshot
Hundreds of studies show creatine to be safe and effective when used correctly.
3–5 g daily of creatine monohydrate saturates your muscles and brain over time — no “loading phase” needed.
It supports ATP production, muscle and bone health, cognitive performance, and stress recovery.
Low oestrogen and elevated cortisol both increase energy demands — creatine helps meet them.
How to Take It
Take 3–5 g creatine monohydrate daily.
Timing doesn’t matter — consistency does.
Mix it into water, juice, yoghurt or a smoothie.
Stay hydrated and choose a pure, tested brand.
You’ll often start feeling a difference in energy, recovery and clarity within a few weeks.
My Top Trusted Creatine Brands
I always look for creatine monohydrate that’s third-party tested, clean, and free from unnecessary fillers.
1. Ancient + Brave True Creatine+
A beautiful, multi-functional blend with magnesium, taurine and vitamin D. Supports both physical and mental performance — ideal for women looking for a gentle but powerful daily formula.
2. Thorne Creatine
A highly reputable, Informed-Sport certified creatine monohydrate. Minimal ingredients, reliable quality, excellent for everyday use.
Creatine, Hormones and Cortisol: The Connection
When cortisol is high, your body burns through ATP (energy) rapidly. Creatine helps buffer that process — think of it as adding extra “charge” to your system so your cells don’t crash under stress.
At the same time, oestrogen supports how creatine is made and used, so when oestrogen dips, creatine can help fill the gap. The result? More stable energy, better muscle function and a stronger foundation for long-term hormonal health.
And where there is more muscle mass, there is an environment that can support better cortisol. Muscle tissue is one of the most metabolically protective assets a woman can have. It’s not just about tone or strength — it’s an endocrine organ in itself. When you build and maintain lean muscle, you’re essentially building a buffer against stress, inflammation and metabolic strain — all of which influence cortisol.
The Takeaway
Creatine isn’t a quick fix and you need to actually do the work and get lifting weights, but with daily consumption it can support your body’s natural energy system. For women over 35, it’s one of the smartest, evidence-based ways to feel stronger, sharper and more resilient.
Start small, stay consistent, and notice how your energy, mood and recovery shift over time.
If you’re craving more energy, focus and calm — it’s absolutely possible. Book your discovery call today and let’s get you feeling like yourself again.
