By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 8

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Should Women Be Taking Creatine? What You Need to Know

If someone had told me five years ago that creatine would be one of the top supplements I’d be talking about with women in midlife, I would have laughed. I used to associate creatine with those giant white tubs of powder my brothers used in high school to bulk up for football—something reserved for bodybuilders or pro athletes. Honestly, I wasn’t even sure it was legal!

But fast forward to today, and creatine is everywhere—and not just for men or the gym crowd. It’s now being widely recommended for women, especially during perimenopause and menopause. So, I decided to do a deep dive into what creatine really is, how it works in our bodies, and whether it makes sense for you to consider it.

As always, I’m here to break it all down in a way that’s practical, empowering, and easy to understand. Let’s dive in!

What Is Creatine, Anyway?

Believe it or not, your body already makes creatine. It’s produced mostly in the liver, kidneys, and a bit in the brain and pancreas. From there, it travels through the bloodstream and is mostly stored in muscle tissue (about 95%). The rest is found in the brain, heart, and other tissues.

You can also get creatine from food—mainly red meat and seafood. For example:

• Beef/pork: ~2 grams per pound
• Salmon: ~1 gram per pound
• Herring: 3–4.5 grams per pound (a top source!)

That said, most of us only get about 1 gram or so a day from food, and our bodies make 1–2 grams—so that’s about 2–3 grams total on a typical day.

How Creatine Supports Your Body

Creatine acts like a turbo-charged energy reserve for your cells. It helps produce ATP (adenosine triphosphate)—the primary energy source for everything your body does. While there are multiple ways your body creates ATP, creatine is one of the fastest and most efficient.

Here’s how it helps in three major areas:

1. Muscles

It fuels short bursts of intense activity (like strength training or HIIT), supports performance, and helps with recovery. Important note: creatine doesn’t build muscle on its own—but it allows you to work harder and longer, which canlead to building strength when paired with resistance training.

2. Bones

Surprising to many, but your bones actually need energy to remodel and stay strong. Emerging research suggests creatine may support bone-building activity—huge for midlife women when bone density starts to decline.

3. Brain

Your brain uses up to 20% of your body’s energy. Creatine may support memory, mental clarity, and mood—especially helpful when perimenopausal brain fog or anxiety shows up. While more research is still coming on creatine’s cognitive benefits, early signs are promising.

Why Women Need to Pay Attention—Especially in Midlife

Here’s where it gets really important: as estrogen levels drop during menopause, our muscle mass decreases. And since most creatine is stored in muscles, our ability to store creatine drops too. Plus, women typically synthesize less creatine than men to begin with—and often eat less meat.

That means that just when your body needs it most (for energy, muscle strength, cognitive function), your creatine stores are shrinking. It creates a bit of a vicious cycle.

That’s why supporting creatine levels—through diet, movement, and possibly supplementation—can be so beneficial in midlife.

So… Should You Supplement?

After years of research and personal testing, here’s my take:

If you’re active, creatine is absolutely worth considering.
I take it myself, and so do most of the trusted wellness experts I follow. It’s one of the most well-researched supplements available and has a long track record for both safety and effectiveness.

How Much Should You Take?

The general recommendation:
3 to 5 grams of creatine monohydrate per day

This amount is safe for long-term use and helps fully saturate your muscle and brain cells for optimal benefit. Your body makes 1–2 grams/day, and you may eat another gram or two—so supplementation helps “top off the tank.”

Note: If your goal is brain support (like mood or focus), research is still evolving. The brain is more resistant to absorbing creatine through the blood-brain barrier, so talk to your doctor if that’s a key goal.

Common Creatine Questions Answered

💬 Is it safe?
Yes—for healthy individuals, it’s very safe and extremely well-studied. If you have kidney disease, talk to your doctor first.

💬 What about “loading phases”?
Not necessary. You can load (20g/day for 5–7 days), but a steady 3–5g/day works just as well over time—and it’s easier on digestion.

💬 Will it make me bloated?
Not usually. Creatine pulls water into your muscles (not your belly), which is a good thing. Bloating is often due to poor hydration or using a loading phase.

💬 Do I need to take it on rest days?
Yes! Creatine builds up in your system. Consistency is key, even when you’re not working out.

💬 What if I’m vegetarian?
Vegetarians often have lower baseline creatine levels and may experience even greater benefits from supplementation. A daily dose of 3–5 grams is still recommended.

💬 What kind should I buy?
Stick with creatine monohydrate—it’s the most studied and effective. Look for:

• Third-party testing
• No additives or sweeteners
• Pure powder you can dissolve into water or your smoothie

The Bottom Line

Creatine is no longer just for high school athletes or bodybuilders. It’s a powerful support tool for women in midlife—offering energy, strength, brain clarity, and support for healthy aging.

If you’re curious about trying it and don’t have any medical issues, go for it. Start with 3–5 grams a day and give it 3–4 weeks of consistency to start seeing results.  You need to replenish and fill the stores in your body before realizing the full benefits.

And remember: creatine works best as part of a healthy, active lifestyle. It’s not magic—but when paired with movement, hydration, and real food? It’s pretty incredible.

Let me know if you try it and how you feel—I love hearing your stories.

Stay strong and inspired,
~ Michelle
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 8 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

 

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Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.