Creatine is one of the most researched, misunderstood, and honestly underrated supplements in the fitness world. Despite decades of science backing it, there’s still a surprising amount of confusion around what it actually does, who it’s for, and whether it’s safe for women, especially older women. I want to change that mindset because, as a bodybuilder in my 70s, I don’t just talk about creatine – I use it every single day and have experienced firsthand how powerful it can be.
Let’s start with the basics. Creatine is a naturally occurring compound found in your body, primarily stored in your muscles; your body makes it on its own from amino acids. It’s also found in small amounts of foods like red meat and fish. Here’s the catch: the amount you get from food and natural production is limited. Supplementing with creatine allows you to saturate your muscles fully, and that’s where the real benefits begin.
Creatine is part of a substance that our body uses called creatine phosphate. Its purpose is to generate energy. I know this may seem far away for most of us, but back in high school biology, we learned about adenosine triphosphate, or ATP.
ATP is the energy that our cells use, and creatine is an essential part of that. So, if you don’t have enough creatine, you’re likely making less ATP. Which means your cells aren’t generating as much energy.
Creatine is stored in your muscles. If you have less muscle mass, you’re going to have less creatine, and your body will produce less ATP. Lower ATP levels can lead to fatigue. So that’s a potential mechanism behind some of the benefits of taking creatine as a supplement.
At its core, creatine plays a critical role in energy production. More specifically, it helps regenerate ATP, which is your body’s primary energy currency. Every time you lift a weight, sprint, or push through a tough set, your body relies on ATP.
The problem is that ATP gets depleted quickly, usually within seconds, during high-intensity activity. This is where creatine steps in. Increasing your body’s stored phosphocreatine helps replenish ATP faster, allowing you to perform better, push harder, and recover quicker between sets.
So, what does that actually mean in real life? When your muscles have more readily available energy, you can lift heavier weights, complete more reps, and maintain intensity throughout your workout. Over time, this leads to increased strength, improved muscle mass, and better overall performance. And no, this isn’t just for athletes or bodybuilders. This applies to anyone who wants to maintain or build muscle, particularly as we age.
There’s a lot of talk on social media about creatine supplementation being beneficial for women as they age. So you may be wondering: why is creatine supportive during perimenopause and menopause?
That’s an interesting part of the evidence, and it has to do with estrogen. As women age, estrogen levels naturally decline. Creatine has also been shown to decline. As a result, this decline in estrogen is associated with muscle loss, and where you have muscle loss, you’ll also have less creatine and bone mass as well. Insufficient estrogen levels likely reduce the amount of creatine available to women as they age.
One of the biggest misconceptions I hear is that creatine is only for men or for “bulking up.” That couldn’t be further from the truth. Women benefit tremendously from creatine, and not just in terms of muscle. As we age, we naturally lose muscle mass, a process known as sarcopenia. This loss of muscle impacts everything from strength and balance to metabolism and independence. Creatine helps counteract that decline by supporting muscle preservation and growth. For women in their 70s like myself, that’s not just about aesthetics, it’s about quality of life.
Beyond muscle, creatine has been shown to support brain health, cognitive function, and even mood. Your brain, like your muscles, requires a significant amount of energy. By improving cellular energy availability, creatine may help with mental clarity, focus, and even reduce fatigue. There’s also emerging research suggesting benefits for bone health and for reducing the risk of falls, which is incredibly important as we age.
Now let’s address safety, because I know that’s a big concern. Creatine is one of the most extensively studied supplements available, and the consensus is clear: it is safe for healthy individuals when taken at recommended doses. The old myths about kidney damage or dehydration have largely been debunked in healthy populations. Of course, if you have pre-existing medical conditions, it’s always wise to consult your health care physician, but for most people, creatine is not only safe – it’s beneficial.
When it comes to how to take it, simplicity is key. You don’t need complicated loading phases or cycling protocols. A consistent daily dose of 3-5 grams is all it takes to maintain optimal levels. Timing isn’t critical, but many people prefer taking it post-workout or with a meal. The most important thing is consistency, as creatine works by building up in your system over time, not from a single dose.
Now, let me share what I personally use. I take creatine every day, and my go-to is Thorne – for good reason. When it comes to supplements, quality matters, especially as we get older. We need to be mindful of what we’re putting into our bodies. Thorne is known for its rigorous testing standards, clean formulations, and commitment to transparency. Their creatine is pure, free from unnecessary additives, and NSF Certified for Sport – which means it’s been independently tested for quality and safety. That level of trust is important to me, and it should be to you.
Another thing I appreciate about Thorne is that their creatine is micronized, which improves solubility and absorption. That means it mixes easily, doesn’t sit heavy in your stomach, and is less likely to cause any digestive discomfort. It’s simple, effective, and reliable – exactly what I want in a supplement I take daily.
Let’s talk about one of the most common concerns: water retention. Yes, creatine can cause your muscles to hold more water, but this is intracellular water, meaning it’s stored within your muscle cells, not under your skin. This actually contributes to a fuller and more toned appearance, not bloating. It’s part of the reason your muscles look and feel stronger when you’re consistently using creatine.
Another benefit that doesn’t get talked about enough is recovery. Creatine helps reduce muscle damage and inflammation following intense exercise. That means less soreness, quicker recovery, and the ability to train more consistently. And if you’ve been in this game long enough, you know that consistency is everything.
For those who are new to strength training or returning after a break, creatine can be especially helpful. It gives your body the extra support it needs to adapt, build strength, and stay motivated. Because, let’s be honest, when you feel stronger and see progress, you’re more likely to stick with it.
Now, I want to speak directly to the women reading this, especially those who may be hesitant. There’s this outdated belief that lifting weights or taking supplements like creatine will make you bulky. That’s simply not how our bodies work. What creatine will do is help you build lean muscle, improve strength, and support your overall health. It’s about becoming stronger, not bigger. It’s about feeling capable, confident, and empowered in your own body.
And for those in their later years, this is where creatine becomes even more valuable. Maintaining muscle mass isn’t just about looking good; it’s about staying independent, preventing falls, and continuing to live life on your terms. At 71, I’m living proof that age is not a limitation – it’s an opportunity to take even better care of yourself.
Let me be clear, this isn’t about chasing youth. It’s about owning your strength at every stage of life. I train because I want to stay strong, capable, and independent. Creatine supports that goal. It allows me to push harder in my workouts, recover faster, and maintain the muscle I’ve worked so hard to build. And the truth is, the older we get, the more we need support, not less.
Creatine is one of the simplest, most effective ways to give your body the support it needs.
Incorporating creatine into your routine doesn’t require a complete overhaul of your lifestyle. It’s a small, simple addition that can have a significant impact over time. Pair it with regular strength training, proper nutrition, and adequate hydration, and you’ve got a powerful foundation for long-term health and performance.
If you’ve been on the fence about creatine, consider this your sign to give it a try. Not because it’s trendy, not because everyone is doing it, but because it works. It’s backed by science, supported by real-world results, and trusted by athletes and everyday individuals alike.
I’ve spent several years in this industry, and I don’t recommend anything lightly. Creatine is one of the few supplements that truly delivers on its promises. And as someone who is still lifting, still training, and still pushing boundaries in my 70s, I can tell you this: taking care of your body is a lifelong commitment. Creatine is just one of the tools that can help you do it better.
Strong doesn’t have an age limit, and neither does your potential!
