By Dr. Asnat Raziel, bariatric surgeon specializing in obesity treatment, metabolic health and healthy longevity; Director of the Multidisciplinary Center for Obesity Treatment, Assia Medical, Assuta Ramat HaChayal, Tel Aviv
Creatine for women after 40: what’s new?
Creatine for women is becoming a hot topic in the longevity world. A new product called Creatonics takes an interesting approach, because it does not treat creatine as a supplement for athletes only. Instead, it puts creatine at the center of a midlife strategy for women. The goal is to preserve muscle, strength and function, and hopefully to support the brain as well. The idea is intriguing. Still, we need to separate what the research already supports from promises that still need proof.
Not just a bodybuilder’s supplement
For years, creatine was linked with gyms and athletic performance. In recent years, however, the picture has been changing. Many studies now look at creatine as a tool for preserving muscle mass, strength and function in older age. These are core areas of longevity medicine.
In August 2026, the British company Creatonics launched a supplement system for women aged 40 and over. The system splits 10 grams of creatine a day into two servings, morning and evening, and each serving adds other ingredients. The company was founded by biomedical researcher Chris Curwen and British Olympic skeleton champion Amy Williams. In their view, women lose muscle and strength over the years, sleep and thinking change, and bone health becomes more important. For this reason, they target the whole package.
Why creatine for women in midlife?
One of the challenges of healthy aging is preventing sarcopenia, the gradual loss of muscle mass, strength and physical function. In women, this process speeds up around menopause, when hormonal changes add to the effects of aging. Muscle, fat and health are closely connected, and so this stage of life deserves special attention.
A 2026 systematic review and meta-analysis included seven randomized trials and 608 postmenopausal women. On average, creatine added 0.37 kg of lean body mass and improved leg press strength by 7.5 kg. The benefit appeared when women took at least 5 grams a day together with resistance training. In contrast, 3 grams a day or less, without strength training, showed no measurable effect.
This is an important message: creatine is not a substitute for exercise. In fact, what makes it interesting for healthy longevity is the combination of creatine, adequate protein and strength training.
What is in the morning and night servings?
According to the company’s website, the Day serving contains 5 grams of micronized creatine monohydrate and 300 mg of Zensera lemon balm extract. It also provides 1,000 IU of vitamin D3, 100 mcg of vitamin K2 and several B vitamins: B2, B6, biotin (B7), folic acid (B9) and B12.
The Night serving also contains 5 grams of creatine, so the daily total reaches 10 grams. In addition, it includes 1.5 grams of magnesium bisglycinate (300 mg of elemental magnesium), 10 mg of zinc and 100 mg of SheVari4 shatavari extract.
Each ingredient has its own biological activity. However, that does not prove this particular combination improves longevity. The complete product has not yet been tested in a long-term clinical trial.
What do we know about shatavari?
Shatavari, or Indian asparagus (Asparagus racemosus), is a long-standing herb in Ayurvedic medicine. In a 2025 randomized controlled trial, 80 women in perimenopause took either 300 mg a day of shatavari extract or a placebo for eight weeks. Hot flashes, stress and fatigue improved in the treatment group. Even so, the evidence base is much smaller than it is for creatine. The dose also matters. The Night serving contains 100 mg of a different extract, so the trial results cannot simply be applied to it.
Creatine for women and the brain: is 10 grams needed?
For performance and muscle support, 3 to 5 grams a day is the standard, well-studied dose. Creatonics chose 10 grams, partly to raise creatine stores in the brain as well. Here, though, the science is still not clear-cut.
A meta-analysis of 16 randomized trials with 492 participants found small improvements in memory, attention time and processing speed. However, it found no change in overall cognitive function. A meta-analysis on memory found a clear effect in people aged 66 to 76. On the other hand, a 2024 systematic review concluded that the results on thinking are inconsistent, even though creatine slightly raises its own levels in the brain. Therefore, the claim that 10 grams are needed for a cognitive effect is not yet established.
The biology is fascinating. Creatine is part of the phosphocreatine-ATP energy system, a rapid energy reserve inside cells that is also active in the brain. A review of creatine in women’s health suggests that hormonal changes affect how the body handles creatine. Still, research in women around menopause remains limited.
What about bones and kidneys?
Creatine supports muscle and strength, and indirectly it may help reduce falls. But the meta-analysis in postmenopausal women found no change in bone density. In other words, creatine is a tool for preserving muscle and function. It is not a treatment for osteoporosis.
And what about the kidneys? Creatine slightly raises blood creatinine, because creatinine is its breakdown product. A July 2026 meta-analysis included 26 studies and 1,036 participants, both healthy people and patients with kidney disease. It found a rise of 0.14 mg/dL in creatinine and a drop in creatinine-based estimates of kidney filtration. In contrast, a test that does not depend on creatinine showed no difference. The researchers conclude that this is a metabolic change and not kidney damage. Even so, women with kidney disease, or who take medications that affect the kidneys, should talk to their doctor before starting.
Do women need a special product?
Biochemically, creatine monohydrate is the same molecule in men and women. The innovation at Creatonics is not a new type of creatine. Rather, it is a way of packaging creatine within a women’s health strategy. As a result, women do not have to buy a dedicated formula. Simple, high-quality creatine monohydrate is still the most studied form.
There is also no proven advantage to a particular time of day. Splitting the dose into two 5-gram servings is easier on the digestive system, since one large serving can cause bloating. Ultimately, taking it consistently every day matters far more than the exact hour.
True longevity starts with muscle
Muscle is not just about appearance. Muscle mass and grip strength are linked to the ability to get up from a chair, climb stairs, keep your balance and stay independent. In this context, creatine for women is an interesting tool. It is relatively inexpensive, it has been studied for decades, and it boosts the benefit of strength training.
Yet the supplement alone is not a longevity plan. The foundation is still strength training two or three times a week, enough protein, aerobic exercise alongside strength training, good sleep and quality nutrition. Creatine is an add-on to all of these, not a replacement.
The bottom line on creatine for women
Creatonics illustrates a new trend: a shift from sports supplements to supplements for lifelong functional health. The strongest part of the formula is the creatine itself, especially with strength training. The evidence for preserving muscle and strength after menopause is growing. By contrast, research on the brain is still inconclusive, and shatavari, lemon balm and magnesium have a different level of evidence. Before we crown this blend a “longevity supplement,” we will need a study that tests the full formula against placebo. Nevertheless, the idea is right: it pays to take care of your muscles long before they are lost.
Frequently asked questions
How much creatine is usually taken per day?
For most people, 3 to 5 grams of creatine monohydrate a day. Brain studies sometimes use higher doses.
Is a loading phase necessary?
No. Regular daily use without loading also saturates the stores, just a little more slowly.
Does creatine cause weight gain?
At first, weight may go up slightly because of water inside the muscle. This is not a gain in fat.
Will women who don’t do strength training benefit?
For muscle and strength, the meaningful effect appears when creatine is combined with resistance training.
Is 10 grams a day better than 5 grams?
Not necessarily. For muscle, 5 grams a day is enough for many people. Higher doses are studied mainly for the brain.
Does every woman over 40 need creatine?
No. It is an option, not a must. Its use should be tailored to your health, diet, activity level and medications.
The information in this article is general and does not replace personal medical advice.
References
Creatonics targets female-focused longevity with day and night creatine blends
Creatonics – Day & Night formulations
Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause
Impact of creatine supplementation on kidney health: a systematic review and meta-analysis
