What comes to mind when you hear the word creatine? Maybe not now, but a year ago?
I immediately picture those sweaty guys in the free weights section wearing extra-small tank tops, grunting between sets and bragging about how much they can bench.
Gross.
In my mind, creatine = steroids.
Turns out...I was completely wrong.
Recently, creatine has climbed to the top of the (very long) list of supplements women "of a certain age" are talking about. At first, I ignored the hype. I was convinced I'd grow chest hair if I started taking it. 😉
Then my workout partner—a good friend who's several years older than me and in amazing shape—told me she'd been taking creatine for a while and had noticed a real difference, especially in her strength and recovery.
Then she mentioned something that really caught my attention: researchers are studying creatine's potential benefits for brain health, including memory and the "brain fog" so many women experience during menopause.
Now you have my attention.
Toned arms are nice. Recovering more easily after a workout is wonderful. But anything that might help keep my brain sharp? Sign me up.
Now, I'm not going to drown you in scientific studies (that's not what this newsletter is about), but I do encourage you to read about creatine if you're curious. The research is actually fascinating. While creatine is well-established for improving strength, power, and muscle recovery, the research on cognitive benefits—especially for midlife women—is promising but still evolving.
And please—whether it's creatine or any other supplement—do your own homework. Don't take the word of some flashy TikTok star...or a wannabe menopausal Instagram influencer. 😉
There are hundreds of creatine products on the market, and every one claims to be the best.
Right now, I'm using Ekkovision Creatine Monohydrate (affiliate link on my Beehiiv homepage). It's the same one my workout partner uses, and I've been really happy with it.
Personally, I've noticed my upper arms feel firmer, my workouts seem a little easier to recover from, and mentally I feel a little less scattered. Is that the creatine? I can't say for sure. But I'm happy enough with my results that I'll keep using it.
That said, I also plan to try other brands. If I'm going to recommend products here, I want to compare them myself instead of assuming the first one I tried is automatically the best.
If you're thinking about trying creatine, here are a few things I've learned:
• Look for Creatine Monohydrate. It's by far the most researched form and the one used in the overwhelming majority of scientific studies.
• Aim for a product that's third-party tested, such as one carrying the NSF Certified for Sport® or Informed Choice certification. That helps ensure you're actually getting what's on the label.
• Most experts recommend 3–5 grams per day, and consistency is important.
Creatine is considered one of the most well-researched supplements available and is generally safe for healthy adults. Like anything else, though, it's not for everyone. If you have kidney disease, are pregnant, or have other medical conditions, talk with your healthcare provider before adding it to your routine. Some people also experience mild bloating or stomach upset, especially when they first start taking it.
As for me? I'm officially a convert.
And if I suddenly start bench-pressing 250 pounds while wearing an extra-small tank top...I promise you'll be the first to know.