For years, Creatine has been marketed mostly to men in the gym, but the science is clear: it is a game-changer for women, especially as we age.

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The rest of the creatine in your body is stored in your brain, your heart, and other tissues.

Episode Summary:

Imagine a single, safe, and affordable supplement that helps you feel stronger in your workouts, sharper during your day, and more energetic well into your 40s, 50s, and beyond. That supplement is creatine.

For years, creatine has been marketed almost exclusively to men in the gym. But the science is clear: creatine is a powerful tool for women, especially as they age. It supports muscle strength, bone health, brain function, metabolism, and recovery. I use it daily and cannot imagine life without it.


Show Notes:

Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas, and stored in muscles, the brain, the heart, and other tissues. It fuels your muscles so you can produce energy quickly, perform at your best, and recover faster.

Creatine is not just about strength. For women over 40, it encourages lean muscle growth by allowing heavier lifting and more repetitions. It supports bone density, protects brain health, and helps fight cognitive decline. It is one of the most effective, well-researched tools for staying strong and vibrant as you age.

Many women are unsure how to take creatine, so here is what works best for me and my clients. I prefer micronized creatine monohydrate because it is well studied, cost effective, and easy to digest. I recommend three to five grams every single day. Consistency matters more than timing, but I find the best results when I take it in the morning or about an hour before training.

Creatine is not just for gym enthusiasts — it belongs in every midlife wellness routine.

For a deeper dive into the science and benefits of creatine, listen to Episode 13 of my podcast, Creatine for Women in Midlife: The One Supplement That Rules Them All.

I hope you enjoyed this episode! 

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Topics Covered:

• (07:51) Busting the myth: creatine is not just for gym bros
• (10:34) How creatine supercharges your energy and brain power
• (16:32) The surprising benefits of creatine you have never considered
• (20:24) The exact creatine routine I use with my clients for best results
  
  
  

Resources Mentioned:

• Research about creatine supplements and aging musculoskeletal health
• Research on how the International Society of Sports Nutrition views creatine supplements and exercise 
• Research on common questions and misconceptions around creatine
• Research about creatine ingestion strategies on lean tissue mass and strength in adults
• Research on sarcopenia, frailty, and diabetes in older adults
• Research on exercise and sports nutrition 
• Research on creatine and the muscle-brain axis
• Research on how creatine affects performance and training adaptations
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

 

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.