Should women be taking creatine supplements?

Online health influencers say creatine could support improved strength and muscle maintenance. What does your doctor say? 

Why creatine is becoming popular with menopausal women

Creatine supplements were once exclusively associated with athletes and bodybuilders wanting to enhance their performance. Today, social media health influencers are championing the idea that menopausal women should take them too.

The thinking is that creatine supplements lead to increased strength, quicker recovery after exercise, better cognitive function, and the maintenance of lean muscle mass without causing excessive bulk or fat gain. 

What does your doctor say?

Your body naturally makes creatine and stores it in your muscles. “Think of it as a quick energy backup for your muscles – it helps give you that extra burst of power during intense activities like lifting weights or sprinting,” says Dr Nasreen Daniels, a physician at Mediclinic Stellenbosch. Creatine comes from certain amino acids and is produced in your liver, kidneys, and pancreas. Synthetic supplements provide much higher doses than you’d get from eating red meat, fish, and chicken.

In a 2025 review article, the authors discuss the benefits of creatine, noting that it may help preserve muscle mass, support bone health, and potentially improve cognitive and emotional function during hormonal transitions. Creatine may also offer benefits during pregnancy and breastfeeding. “This shift reflects our growing understanding of creatine's benefits for women in all stages of life beyond sports performance,” says Dr Celeste van Loggerenberg, a GP at Mediclinic Sandton with a special interest in sports and lifestyle medicine

Other supplements for women

Apart from creatine, there are other supplements that can help women with their health and fitness goals.

“Iron is perhaps the most critical supplement for many women,” says Dr van Loggerenberg. “Women lose iron monthly during menstruation. In addition, increased gut inflammation decreases your absorption of iron. Deficiency can lead to fatigue, decreased cognitive function, poor exercise performance, and compromised immune function.” She adds that your doctor should check your iron levels first to ensure you’re taking the right supplement and dose. Iron is best taken with vitamin C, which helps the body absorb it more effectively.

Vitamin D plays a crucial role in bone health, immune function, and regulating your hormones. The recommended daily dose is 1 000-2 000 IU (international units), and a simple blood test can show whether you’re deficient.

Calcium works with vitamin D to maintain bone density, which is especially important for women because of their higher osteoporosis risk. “However, calcium should ideally come from your diet, with supplements to top up your levels,” advises Dr Daniels. The recommended daily intake is 1 000-1 200mg. Dairy products (milk, yoghurt, cheese), fortified plant-based milks, leafy greens (kale, broccoli), and canned fish with bones (sardines, salmon) are good sources of calcium.

“Omega-3 fatty acids (EPA and DHA) support heart health, brain function, and may help reduce inflammation associated with menstrual discomfort,” says Dr Daniels. Aim for 1 000-2 000mg of combined EPA and DHA daily.  

Magnesium helps with over 300 processes in the body and can improve sleep, aid muscle recovery, and even ease PMS symptoms. “Women often don’t get adequate magnesium from diet alone,” says Dr van Loggerenberg. “A dose of magnesium bisglycinate (200–400mg) should be taken 60-90 minutes before bed to help promote sleep. Magnesium sulphate may help relieve muscle soreness, and magnesium threonate and malate can be taken in the morning to support cognitive function and energy levels. Magnesium citrate is best used for constipation and should be taken with food.”

B-complex vitamins, particularly B12 and folate, are essential for energy metabolism and particularly in women of childbearing age. B vitamins support the nervous system and help prevent fatigue.

“Your nutritional and supplement needs are influenced by changes in your hormones and metabolism, as well as by your lifestyle,” says Dr Daniels. Because of this, there’s no one-size-fits-all approach. “What works for a pregnant woman in her 30s might not work for a less active woman in her 50s,” she adds. “It’s best to talk to your doctor for advice.”