If you’ve been hearing more about creatine supplements recently, you’re not alone. Once thought of as something only used by athletes and weight lifters, creatine is now widely researched for its benefits in muscle strength, menopause health, recovery, and healthy ageing – particularly for adults over 40.

Here’s what the latest science shows and how it may support people living in Southampton, Chandlers Ford, and surrounding areas who want to stay active, strong, and independent.

What is creatine?

Creatine is a naturally occurring compound stored in muscles that helps your body produce quick energy during:

• Strength movements
• Exercise and rehabilitation
• Climbing stairs
• Getting up from a chair
• Everyday physical tasks

Although the body produces some creatine naturally, levels gradually decline with age, which may contribute to reduced strength, slower recovery, and muscle loss.

1. Creatine and muscle strength as we age

Research consistently shows creatine supplementation can help support muscle health, particularly when combined with strength training. Large systematic reviews of clinical trials report that creatine:

• Improves muscle strength and lean muscle mass
• Enhances functional performance such as sit-to-stand ability
• Supports training adaptations in older adults

Because muscle loss accelerates from midlife onward, maintaining strength becomes one of the most important factors in preventing falls, injuries, and maintaining mobility and independence.

2. Creatine during menopause

Hormonal changes during perimenopause and menopause accelerate:

• Muscle loss
• Bone density decline
• Reduced exercise tolerance

Emerging research suggests creatine supplementation, particularly when combined with resistance exercise, may:

• Help preserve lean muscle mass in post-menopausal women
• Support strength and physical function
• Contribute to long-term musculoskeletal health

This is why many menopause-health clinicians now consider creatine a useful supportive nutritional strategy alongside exercise programmes.

3. Creatine and recovery from aches, pains and rehabilitation

Creatine is not a pain treatment, but research shows it can help support the systems involved in recovery:

• Improves muscle recovery and training tolerance
• Supports rehabilitation exercise performance
• May help people maintain strength during injury recovery

When used alongside physiotherapy and strengthening programmes, creatine can help people progress rehabilitation more effectively.

4. Creatine and healthy ageing

Healthy ageing research increasingly focuses on maintaining muscle power and function rather than simply body weight. Clinical research shows creatine supplementation in older adults may:

• Improve strength and power output
• Reduce frailty risk when combined with exercise
• Support daily functional tasks such as walking, lifting, and balance activities

Because of this, creatine is now widely discussed in healthy ageing and longevity research.

Is creatine safe?

Creatine monohydrate is one of the most studied supplements worldwide, with decades of research showing it is safe for healthy adults when used at recommended doses. General guidance:

• Typical dose: 3-5 g daily
• No loading phase required for general health use
• It’s most effective when combined with strength training and adequate protein intake

Individuals with kidney conditions or medical concerns should consult a healthcare professional before starting supplementation.

Should you consider creatine?

Creatine may be helpful if you:

• Are over 40 and want to maintain muscle strength
• Are going through perimenopause or menopause
• Are starting a strength-training or rehabilitation programme
• Want to support recovery and active ageing

As with any supplement, it works best as part of a broader plan that includes exercise, nutrition, and rehabilitation guidance.

Frequently Asked Questions About Creatine

Does creatine help menopause symptoms? Creatine does not directly treat menopause symptoms, but research shows it can help preserve muscle strength and function, which often decline more rapidly after menopause.

Is creatine safe for women over 40? Yes. Research shows creatine is safe for healthy adults, including women over 40, when taken at recommended daily doses (3-5 g).

How long does creatine take to work? Most people begin noticing strength or performance improvements within 4-12 weeks, particularly when combined with resistance exercise.

Can creatine help joint pain? Creatine does not directly treat joint pain, but by improving muscle strength and recovery, it can help support the joints and improve overall function during rehabilitation.

Local strength and menopause support

If you want guidance on whether creatine is appropriate for you – or need help building a strength, menopause, or rehabilitation programme tailored to your goals – speaking with a physiotherapist can help you create a safe and personalised plan. We have a range of services and a team who are here to help and support you, so do get in touch.

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Scientific References – Creatine Supplementation

1. Candow DG, Chilibeck PD, Forbes SC. Creatine supplementation and aging muscle: effects on muscle mass, strength, and physical performance. Nutrients. 2019;11(4):882.
2. Liu SC, et al. Effects of creatine supplementation combined with resistance training on muscle strength and body composition in older adults: systematic review and meta-analysis. J Aging Research. 2025.
3. Dos Santos EEP, et al. Effects of creatine supplementation associated with resistance training on muscle strength in older women: systematic review. Nutrients. 2021;13(11):3757.
4. Smith-Ryan AE, Hirsch KR, Saylor HE, et al. Creatine supplementation in women’s health: a review of the literature. Nutrients. 2021;13(3):877.
5. Hall L, et al. Effects of creatine supplementation on lower-body strength in peri- and post-menopausal women: randomized controlled trial. Front Nutr. 2025.
6. Smith-Ryan AE, et al. Creatine supplementation across the female lifespan: implications for muscle, bone, and cognition. J Int Soc Sports Nutr. 2025.
7. Sharifian G, et al. Effects of creatine supplementation combined with exercise on functional performance in older adults: systematic review and meta-analysis. Sports Med Open. 2025.
8. Forbes SC, Candow DG, Chilibeck PD. Effects of creatine supplementation during resistance training on lean tissue mass and muscular strength: systematic review. Front Nutr. 2018;5:27.
9. Naeini EK, et al. Effects of creatine supplementation on renal function: systematic review and meta-analysis. Nutrients. 2025.
10. Longobardi I, et al. Safety of creatine supplementation: update on renal and clinical outcomes. Nutrients. 2025.
11. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. Updated consensus review.
12. Candow DG, Forbes SC. Creatine supplementation dosing strategies and physiological effects: narrative review. Sports Med. 2024.