{"id":3210,"date":"2026-09-29T22:25:43","date_gmt":"2026-09-29T14:25:43","guid":{"rendered":"https:\/\/nichebeaty.com\/index.php\/2026\/09\/29\/should-i-jump-on-the-creatine-bandwagon\/"},"modified":"2026-09-29T22:25:43","modified_gmt":"2026-09-29T14:25:43","slug":"should-i-jump-on-the-creatine-bandwagon","status":"publish","type":"post","link":"https:\/\/nichebeaty.com\/index.php\/2026\/09\/29\/should-i-jump-on-the-creatine-bandwagon\/","title":{"rendered":"Should I Jump on the Creatine Bandwagon?"},"content":{"rendered":"

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Creatine has become one of those dietary supplements that is everywhere. Once mostly associated with bodybuilders and gym bros, it is now a women\u2019s health darling, promising support for everything from muscle to brain health. <\/p>\n

But beneath all the new attention is a supplement that has actually been studied for decades. So, should all women in their 30s, 40s and 50s start taking it? \u201cCreatine is an effective supplement across the lifespan in both men and women,\u201d says exercise science professor Scott Forbes, PhD.<\/p>\n<\/div>\n

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Ahead, Dr. Forbes and holistic nutritionist Jennifer Hanway break down what creatine does, whether it helps with brain fog and how to choose the right one.<\/p>\n

Featured Experts<\/h2>\n
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  • Scott Forbes, PhD is a professor in the Department of Physical Education Studies at Brandon University<\/li>\n
  • Jennifer Hanway is a board-certified holistic nutritionist<\/li>\n<\/ul>\n

    What Does Creatine Actually Do?<\/h2>\n

    Creatine is naturally produced in the body and also comes from foods like red meat and seafood. Most of it is stored in our muscles, where it helps the body quickly make the energy needed for short bursts of activity. \u201cThe most consistent and reproducible benefits are improvements in strength, power, training capacity and lean mass, particularly when creatine is combined with resistance training,\u201d says holistic nutritionist Jennifer Hanway.<\/p>\n

    And while brain health and other benefits are getting more attention now, muscle is still where we have the most evidence. \u201cThe strongest research is for creatine to support strength training, including gains in muscle mass, strength and improved functionality,\u201d says Dr. Forbes.<\/p>\n

    Why Are Women Talking About It Now?<\/h2>\n

    For women in their 40s and 50s, the timing makes sense. We are talking much more about perimenopause, protein needs and protecting muscle as we age. \u201cThere are numerous hormonal and physiological changes that occur during perimenopause and menopause which could benefit from creatine, particularly to help maintain muscle mass and strength, \u201d says Dr. Forbes.<\/p>\n

    There is research specifically in postmenopausal women, too. \u201cCurrent evidence suggests that creatine, particularly when combined with resistance training, can support lean mass and strength in postmenopausal women,\u201d says Hanway. That has helped move creatine into the same midlife health conversation as muscle loss and menopause supplements.<\/p>\n

    Do I Have to Lift Weights for It to Work?<\/h2>\n

    If you are taking it for muscle, Dr. Forbes says exercise matters. \u201cTo get the muscle benefits, it appears like strength training is necessary,\u201d he says. He makes a distinction with the possible brain benefits, which may not depend on whether you work out.<\/p>\n

    There is some research showing benefits without exercise. Hanway points to a recent 12-week study of adults ages 45 to 65 who took 10 grams of creatine monohydrate a day without following a structured exercise program and still increased lean tissue mass, strength and muscular endurance. Still, \u201cIf muscle preservation and body composition are the goal, creatine should be viewed as an adjunct to resistance training, adequate protein and overall nutrition, not a replacement for them,\u201d she says.<\/p>\n

    Does Creatine Help With Brain Fog?<\/h2>\n

    The brain-health claims are harder to pin down. Dr. Forbes says researchers are seeing potential benefits when the brain is under stress, including sleep deprivation and mental fatigue. \u201cThere is emerging literature that creatine can benefit the brain, particularly when stressed,\u201d he says. He also notes that these potential benefits may show up even in people who do not strength train.<\/p>\n

    That does not mean we can call creatine a brain fog supplement just yet. Studies have looked at memory and cognitive performance, particularly during sleep deprivation, but the results in healthy adults have been mixed. \u201cCognition should currently be considered an emerging area of research rather than an established benefit,\u201d says Hanway.<\/p>\n

    Will Creatine Make Me Bloated or Gain Weight?<\/h2>\n

    A little water weight is possible, particularly when you first start taking it. Hanway says that may show up as a small change on the scale, but \u201cthis is not the same thing as gaining body fat.\u201d The water is associated with increased creatine stores in the muscle.<\/p>\n

    Dr. Forbes says side effects in general are rare. He points to a recent review of 685 published studies that found no increase in side effects with creatine compared with placebo. \u201cThere is a very small increase in water retention, however, this water stimulates muscles to grow and goes away over time,\u201d he says. He recommends that anyone with pre-existing kidney disease and pregnant women check with their doctors before taking it.<\/p>\n

    What Kind of Creatine Should I Buy?<\/h2>\n

    For all the new creatine products on the market, Hanway says you do not need a fancy version. \u201cPlain creatine monohydrate is the standard choice. It is the most extensively studied form, generally inexpensive, and alternative forms have not demonstrated sufficiently superior outcomes to justify paying substantially more.\u201d For most people, she recommends 3 to 5 grams once a day, and loading is optional.<\/p>\n

    Dr. Forbes favors a more individualized dose of 0.1 grams per kilogram of body weight per day and suggests taking it close to your workout on exercise days. He also recommends looking for NSF certification or independent testing. \u201cIt typically takes two to four weeks before your muscle will be filled with creatine and it might take another two to four weeks before you notice the benefits from a muscle perspective,\u201d he says. Keep that timeline in mind as you compare supplements for women over 50 and wonder when you should expect to feel a difference.<\/p>\n

    Best Creatine Supplements for Women<\/h2>\n
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    1<\/span> \/ 8<\/span><\/p>\n

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    If scooping powder every day is the part you know you will skip, Tone delivers a full 5 grams of creatine monohydrate in gummy form. It also adds ginger and a postbiotic ingredient, and Arrae makes third-party testing results available through a certificate of analysis.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"Arrae<\/div>\n<\/div>\n<\/div>\n
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    2<\/span> \/ 8<\/span><\/p>\n

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    Think of this as creatine with your hydration routine built in. Each scoop delivers 5 grams of creatine monohydrate along with magnesium, sodium, potassium and vitamin B6, making it an easy option for anyone who already reaches for an electrolyte drink around workouts.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"O<\/div>\n<\/div>\n<\/div>\n
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    3<\/span> \/ 8<\/span><\/p>\n

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    Momentous goes beyond the usual third-party-testing claim. Its 5-gram creatine is NSF Certified for Sport and put through a six-stage testing process that includes checks for heavy metals, PFAS and microplastics. The 60-serving version comes in Lemon and Watermelon and uses an ultrafine powder designed to dissolve without the usual grit.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"Momentous<\/div>\n<\/div>\n<\/div>\n
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    4<\/span> \/ 8<\/span><\/p>\n

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    This is about as streamlined as it gets: one ingredient and 5 grams per scoop. Creavitalis is simply the brand name for the German-made creatine monohydrate used here, which The \u2019Pause Life says is 99.9-percent-plus pure. The formula is also NSF Contents Certified, third-party tested and gives you 60 servings per container.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"The<\/div>\n<\/div>\n<\/div>\n
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    5<\/span> \/ 8<\/span><\/p>\n

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    At 8 grams per scoop, this gives you more creatine than most of the options on this list. Solaray also adds leucine and a milk-derived protein fraction called MBP, positioning the formula around both muscle and bone support. One thing to know before buying: because MBP comes from whey, this one is not dairy-free.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"Solaray<\/div>\n<\/div>\n<\/div>\n
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    6<\/span> \/ 8<\/span><\/p>\n

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    For anyone who wants more than straight creatine, Elysium turns it into a broader muscle-support formula. Each stick has 5 grams of creatine monohydrate plus HMB, a compound the body makes from leucine, and pomegranate extract. It is NSF Certified for Sport, and the individual packets are particularly handy for keeping up with a daily dose while traveling.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"Elysium<\/div>\n<\/div>\n<\/div>\n
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    7<\/span> \/ 8<\/span><\/p>\n

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    These are the grab-and-go option of the group. Each single-serve packet contains 5 grams of creatine monohydrate plus organic blueberry powder for a little flavor, so there is no tub or measuring scoop to deal with. Keep a few at work or in your carry-on if consistency tends to fall apart when your routine changes.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"Arrival<\/div>\n<\/div>\n<\/div>\n
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    8<\/span> \/ 8<\/span><\/p>\n

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    Not ready to commit to a powder or gummy? Joyburst puts creatine into a zero-sugar, naturally flavored soda. Each can has 2 grams, slightly below Hanway\u2019s usual 3-to-5-gram daily recommendation.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \"Joyburst<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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