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For 30 years as a health editor, I’ve observed countless trends emerge and disappear. From diets like Atkins to keto, and various workout programs, I’ve embraced many of them firsthand. Recently, I noticed influencers praising creatine, asserting that this supplement could enhance muscle growth along with focus and energy levels. Initially skeptical, I became intrigued when doctors and nutritionists echoed these positive findings, prompting me to explore the research further.
Trying it Out
To my surprise, creatine proved to be more than just another fleeting trend—its muscle-building and cognitive-enhancing benefits are backed by numerous studies. Importantly, it’s not exclusive to bodybuilders; it offers valuable advantages for women aiming to maintain their health and strength as they age.
Eager to test it for myself, I purchased Nutricost Creatine Monohydrate, a straightforward option suggested by a fitness expert I follow on Instagram. Priced at approximately $20 for 100 servings and readily available on Amazon, it received stellar reviews. Aware that consistency is crucial for success—similar to exercise—I committed to adding one scoop (5 grams) of creatine to a glass of water each morning as part of my workout routine. (Given my workout thirst, I figured I wouldn’t be picky about the taste.)
For several years, I’ve lifted weights several times a week. When COVID prompted my gym closure in 2020, I turned to BODi (formerly Beachbody) for workouts in my basement, keeping track of my lifting progress—monitoring weights lifted, how manageable they felt, and when I was ready to increase my weights.
Experts Say This Is the Best Time To Take Creatine for Weight Loss After 50
Waiting for Results
Initially, I didn’t notice immediate changes. My weight did increase slightly, which was expected given that creatine can lead to water retention in muscle cells. Additionally, like many women in perimenopause, my weight tends to fluctuate.
I chose not to dwell on this and continued with my workouts, taking walks, and maintaining a reasonably healthy diet. I also tried other creatine brands, including LTH Power Creatine Monohydrate and BodyTech Creatine Monohydrate, discovering a few that I preferred.
The Moment of Change
About six months in, I examined my smart scale app, which tracks various metrics including body fat percentage and muscle mass, and was thrilled to find I’d gained 3 pounds of muscle.
While aware that smart scales aren’t always entirely accurate, I was eager to see if creatine was genuinely effective. With nothing to lose, I persevered. A year later, the scale reflected a 7-pound increase in my muscle mass, and the only alteration to my routine was that morning scoop of creatine.
Although I don’t boast a physique like Linda Hamilton from her Terminator days just yet, my arms, shoulders, and legs have become firmer and I’m lifting heavier weights.
As for a significant boost in brain function? Not quite, but I haven’t encountered the brain fog that affects many women my age. What I do feel is strength and vitality, encouraging me to continue with my daily scoop of creatine, regular workouts, and getting ready to show off my tank tops this summer!
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This article originally appeared in the 5/4/26 print issue of Woman’s World.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
