Creatine has been making headlines lately, but is it just for bodybuilders? Not at all! Women—especially in their 40s and beyond—can benefit from creatine for muscle strength, brain health, energy, and even sleep. Let’s break it down.

💡 What is Creatine?
Creatine is a compound made from amino acids that helps your body produce ATP (energy). While creatine is found in foods like meat and fish, supplementing with creatine boosts muscle strength, brain function, and overall recovery.

Why Should Women Consider It?
✅ Supports Muscle & Strength – Helps prevent age-related muscle loss, keeping metabolism strong.
✅ Boosts Brain Function – Enhances memory, focus, and cognitive function, especially during menopause.
✅ Aids Recovery & Reduces Fatigue – Speeds up muscle recovery and reduces soreness after workouts.
✅ Balances Mood & May Reduce Anxiety – Plays a role in serotonin and dopamine production.
✅ May Improve Sleep Quality – Helps the brain recover from sleep deprivation and supports energy regulation.

🏋🏽‍♀️ Do You Need to Strength Train to Take It?
While I am a big advocate of strength training for women, the short answer is No! While creatine is most known for muscle-building, it’s also great for brain health, energy levels, and bone strength—even if you don’t lift weights.

💊 How Much Should Women Take?
✔ For general health & muscle support: 3–5g/day
✔ For brain health & mental clarity: 5–8g/day
✔ Best type: Creatine Monohydrate (the most researched & effective)
✔ When to take it: Anytime! No need to cycle off.

🥤 How to Take Creatine
✔ Mix 3–5g (about 1 teaspoon) with water, a smoothie, or your favorite drink.
✔ Can be taken with or without food, but pairing it with carbs can help absorption.
✔ No loading phase is needed—just take it daily for consistent benefits.
✔ Stay hydrated! Creatine pulls water into muscle cells, so drink plenty of fluids.

🙋🏻‍♀️ Should Women Under 40 Take It?
Yes! Creatine benefits women at any age, but it becomes even more valuable after 40, when muscle retention and cognitive health become priorities.

💡 Final Thoughts
Creatine isn’t just for athletes—it’s a powerful tool for strength, brain health, and energy at any stage of life. If you’re looking to stay sharp, strong, and energized, this might be the supplement you didn’t know you needed!

I love adding my creatine to smoothies.  Here are two smoothie recipes I know you will love!