Bones, Muscles & Brains: Creatine
Many of us agree—getting older isn’t always fun.
Suddenly we become “high maintenance,” and I’m not talking about more salon appointments or designer clothes.
Instead, it takes more effort to stay strong, fit, healthy, and at a comfortable weight. Many of us didn’t prioritize our health as much when we were younger, but now we realize how crucial it is.
It seems there’s always a new “miracle” supplement—one that’s supposed to “do it all” and that you “just have to take” if you want to stay well and feel young.
While I do believe in thoughtfully chosen supplements when used for the right reasons, I don’t think we need everything on the market. I’ve worked with many clients who were taking far too many supplements, and I’ve helped them simplify and optimize their routines—often using far fewer than they thought they needed.
There’s one supplement that’s been getting a lot of buzz in the last year or two: Creatine Monohydrate. It may be worth considering. Creatine is made up of three amino acids—methionine, glycine, and arginine. Amino acids are the building blocks of protein, and each of these has important jobs in the body.
Methionine must come from our diet. It helps make proteins, acts as a methyl donor (especially helpful for those with MTHFR variations), and supports the production of glutathione, our powerful master antioxidant often linked to healthy aging.
Glycine is one our bodies can make, but we often benefit from getting more. It supports hemoglobin production, nutrient transport, sleep quality, and more.
Arginine is a precursor to nitric oxide, which helps relax blood vessels, support healthy blood pressure and circulation, and aids immune function, wound healing, and tissue repair.
Here’s the key point: While our bodies can make creatine—typically 1–2 grams per day—that ability naturally declines with age, especially after menopause.
Supplementing with creatine monohydrate, when combined with resistance training (at least three sessions per week), can help reduce age-related muscle loss. This matters a lot. After age 40, women often lose 12–15% of their muscle mass per decade. Research shows that preserving or building muscle after 40 is strongly linked to healthier, longer lives.
Some studies also suggest creatine may support bone density and bone strength (yes, having bones that are a bit more “bendable” can help prevent fractures!).
And the benefits don’t stop there—emerging research points to real support for brain health too. Many women in their 50s and beyond notice brain fog, mental fatigue, or slower thinking, especially during and after menopause. Creatine helps provide energy to brain cells, and studies show it may improve memory, processing speed, focus, and even mood—particularly under stress or when sleep isn’t perfect. For us, this can mean feeling sharper and more resilient day to day.
Serving size matters. The research points to an optimal dose of about 0.1–0.14 grams of creatine monohydrate per kilogram of body weight per day. For a 55 kg (121 lb) woman, that’s roughly 5.5–7.7 grams daily—significantly more than the 1–2 grams our bodies make on their own.
We get some creatine from animal proteins like meat and fish, but the amounts are small, so supplementation is usually the most practical way to reach beneficial levels.
So, if you want to protect your muscles, bones, and brain as you get older and wiser, here’s my practical advice:
Eat a health-promoting diet of mostly unprocessed, natural foods
Get enough good rest
Move every day—aim for at least 30 minutes of activity, including at least three resistance training sessions per week
Consider adding creatine monohydrate to support your efforts
Here’s a link to the creatine monohydrate I recommend and use myself.
