Creatine for Womens Health

TL;DR
Creatine is one of the most under-recognised supplements for women, especially during perimenopause and menopause. Dr. Stacy Sims has been a leading advocate, highlighting creatine’s potential to support bone mineral density, mood stability, and cognitive function during hormonal transitions. Research shows creatine may help offset some of the physical and mental challenges women face in midlife and beyond.

Evidence Rating: ⭐⭐⭐⭐ Strong
(Multiple studies support benefits for women’s health, particularly bone density and mood. Dr. Stacy Sims is a leading expert voice on creatine for women.)

What the Research Shows for Women

Women in perimenopause and menopause experience hormonal shifts that affect muscle mass, bone density, mood, and cognitive function. Creatine may help support these areas during this transition.

Dr. Stacy Sims has been a leading voice advocating for creatine use in women, particularly noting its potential to support bone mineral density in postmenopausal women and improve mood — areas particularly relevant during perimenopause and menopause.

Key Benefits for Women

  • Support for bone mineral density in postmenopausal women
  • Improved mood and emotional resilience during hormonal transitions
  • Support for maintaining muscle mass and strength
  • Cognitive benefits, especially during periods of stress or sleep disruption
  • Potential support for healthy ageing and independence

Key Studies

  • Smith-Ryan, A.E. et al. (2021). "Creatine Supplementation in Women's Health: A Lifespan Perspective." Nutrients, 13(3), 877. DOI: 10.3390/nu13030877 — comprehensive review of creatine’s role in women’s health across the lifespan.
  • Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416–427. https://doi.org/10.1093/nutrit/nuac064 (Published online: 19 August 2022) — meta-analysis showing cognitive benefits, particularly relevant during hormonal transitions.
  • Dr. Stacy Sims (2022). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond — leading expert advocacy for creatine use in perimenopausal and postmenopausal women.

This is not medical advice. BioHackNZ provides general information based on published research. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.

Last updated: 02 May 2026 | BioHackNZ Research Team

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