Creatine is an essential supplement for women in perimenopause and menopause, as it helps counteract the loss of muscle mass, decline in strength, and bone degradation associated with the drop in estrogen.

noli's read

Stacy Sims draws upon a solid scientific foundation regarding female muscle metabolism. Meta-analyses and randomized controlled trials (RCTs) indeed confirm that creatine supplementation, combined with resistance training, improves lean mass and strength in postmenopausal women (source: Journal of the International Society of Sports Nutrition). The idea that creatine supports protein synthesis and muscle quality is backed by research. However, presenting creatine as a universal supplement 'for all' (across the board) is a slight exaggeration, as efficacy varies based on baseline diet (vegetarians, for example, respond better) and physical activity level. Finally, while the effects on bone health and cognition are promising, current evidence comes more from observational or preliminary studies than from definitive clinical proof. Nevertheless, the statement remains very close to the current scientific consensus on healthy aging.

the sources

1. 1NIH Office of Dietary Supplements 2026