Creatine has become one of the most talked-about supplements, and many people are adding it to their daily routines. While most research has focused on men, emerging research suggests females—especially those over 40—could benefit from consuming it regularly, too.1 “Women tend to have lower creatine stores than men, which means they may experience even greater benefits from supplementing,” says Marie Spano, M.S., RD, CSCS, CSSD. In fact, women naturally store 70% to 80% less creatine in their bodies than men and tend to consume fewer dietary sources of creatine, such as red meat and seafood. As people age, creatine intake tends to decline even further, making supplementation a compelling option.2

So what exactly is creatine, and how can it help support women over 40? Let’s dig into the science. 

What Is Creatine?


Creatine is a compound found in every cell of the body. It’s naturally produced from amino acids and stored primarily in muscle tissue. Simply put, creatine provides your body energy. It helps your body replenish energy during periods of high demand, such as intense exercise, or when energy is limited, such as during mental fatigue or sleep-deprivation. 

Read my latest for EatingWell: Experts Say Women Over 40 Should Consider a Creatine Supplement—Here’s Why.