Imagine a single, safe, and affordable supplement that helps you feel stronger in your workouts, sharper during your day, and more energetic for women over 40, 50, and beyond. That supplement is creatine. And I believe it's a valuable supplement for women's health and wellness. 

For years, creatine has been marketed almost exclusively to men (and not women over 40) in the gym. But the science is clear: creatine is a powerful tool for women, especially as they age. It supports muscle strength, bone health, brain function, metabolism, and recovery. I use it daily and cannot imagine life without it.

Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas, and stored in muscles, the brain, the heart, and other tissues. It fuels your muscles so you can produce energy quickly, perform at your best, and recover faster.

Creatine is not just about strength. For women over 40, it encourages lean muscle growth by allowing heavier lifting and more repetitions. It supports bone density, protects brain health, and helps fight cognitive decline. It is one of the most effective, well-researched tools for staying strong and vibrant as you age.

Many women over 40 are unsure how to take creatine, so here is what works best for me and my clients. I prefer micronized creatine monohydrate because it is well studied, cost-effective, and easy to digest.

For a deeper dive into creatine, listen to this episode.

Resources Mentioned

Research about creatine supplements and aging musculoskeletal health

Research on how the International Society of Sports Nutrition views creatine supplements and exercise 

Research on common questions and misconceptions around creatine

Research about creatine ingestion strategies on lean tissue mass and strength in adults

Research on sarcopenia, frailty, and diabetes in older adults

Research on exercise and sports nutrition 

Research on creatine and the muscle-brain axis

Research on how creatine affects performance and training adaptations

Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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