The Summary
This systematic review and meta-analysis of seven randomized controlled trials (608 postmenopausal women) evaluated creatine monohydrate's effects on lean mass, strength, and bone density over 12 to 104 weeks. Researchers found that supplementing with at least 5 grams of creatine daily, specifically when combined with resistance training, significantly improved lean muscle mass and leg-press strength. Doses under 3 grams daily without exercise yielded no benefits, and bone density remained unchanged. The researchers noted that creatine was safe, with adverse events similar to the placebo groups.
Why this is interesting
As women age, menopause accelerates muscle and strength loss, increasing frailty risks. Creatine is traditionally marketed to young male athletes, but this research highlights its powerful utility for older women. It shows that creatine is a safe, accessible tool for healthy aging, with a vital caveat: it must be paired with resistance training and dosed at five grams or more to be effective. This provides postmenopausal women with a clear, science-backed strategy to actively preserve their physical independence and vitality.