Find out what happens when women in their 40s have creatine for 8 weeks

When used correctly, creatine can be a safe and effective supplement, especially during a phase of life marked by hormonal shifts, muscle loss, and increased fatigue. An eight-week period is often enough to notice meaningful changes, according to consultant dietitian and fitness expert Garima Goyal.

For women in their 40s, creatine primarily improves strength and supports lean muscle. “Age-related muscle loss begins as early as the mid-30s, and this becomes more pronounced around perimenopause. When creatine is combined with regular strength training, it helps muscles produce energy more efficiently, resulting in better workout performance, improved recovery, and gradual gains in strength,” Goyal said.

According to the dietitian, over eight weeks, many women report feeling stronger, less fatigued, and more stable in their joints and posture.

Creatine may also support brain function. “Research suggests that it can help with mental clarity, mood, and cognitive performance, which can be beneficial for women experiencing hormonal fluctuations. Some may notice better mental energy through the day, especially when paired with consistent hydration and balanced meals,” said Goyal.

It should be combined with strength training (Photo: Pexels)

What to note?

Creatine increases water retention inside muscle cells, so drinking at least 7–8 glasses of water daily supports kidney function and reduces bloating.

Goyal shared that there can be a small amount of water retention in the first couple of weeks, which is a normal response as muscles draw in water. “This does not indicate fat gain. Staying well hydrated helps minimise discomfort,” said Goyal.

How much to take?

The recommended dose for women is 3-5 g of creatine monohydrate per day. There is no need for loading phases, said Goyal.

How to take it?

Creatine can be mixed in water, coconut water, juice, or a post-workout smoothie. It is tasteless and dissolves easily when stirred well, said Goyal.

Best time to take it?

The ideal time is post-workout, when muscles are more receptive to nutrient uptake. On rest days, it can be taken any time of the day, preferably with a meal for better absorption, said Goyal.

Who should avoid it

Creatine is not suitable for:
*Individuals with kidney disease
*Those with severe dehydration
*Anyone with uncontrolled blood pressure or recent cardiac issues
*People with a history of kidney stones, unless cleared by a doctor

Pregnant and breastfeeding women should avoid creatine unless specifically advised by a healthcare professional.

Creatine is not a magic solution on its own, contended Goyal. “Its benefits appear when combined with strength training, adequate protein intake, quality sleep, and consistent lifestyle habits. For women in their 40s, the supplement can be an effective tool to support muscle, mood, metabolism, and overall vitality, but it works best as part of a balanced, holistic routine,” said Goyal.

The basics are more important than the supplement itself. “A balanced diet with enough protein, fibre, water, and whole-grain carbohydrates forms the foundation. Creatine works best alongside a healthy lifestyle instead of trying to replace missing nutrients. Weight training or resistance exercises enhance their effects because creatine supports the muscles being used.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.