Starting Creatine After 60: Strength, Confidence, and Real-Life Results
You may be reading—or seeing—more posts lately about creatine and its benefits for women. If so, you might be wondering why this supplement is suddenly being talked about, when for years it seemed to be something only young men or bodybuilders used for muscle gain.
As women, we know that muscle loss accelerates during the menopausal years. Combined with my own personal focus on improving bone health, I started asking myself: What else could I be doing? Was creatine something that could benefit me too?
As a dietitian, I don’t jump on trends lightly. I wanted to understand the research—especially as it applies to women—and decide whether creatine was worth trying myself.
What Is Creatine?
Creatine is one of the most well-studied and effective supplements for improving performance during high-intensity exercise, including resistance training. It works by increasing the availability of energy in muscle cells, allowing you to perform short bursts of effort more effectively.
Creatine is a molecule naturally produced in the body from three amino acids—arginine, glycine, and methionine. It’s made primarily in the liver, and to a lesser extent in the kidneys and pancreas. In the muscles, creatine is stored as phosphocreatine, which helps regenerate ATP (our primary energy currency) during intense activity like lifting weights.
Creatine is found naturally in animal foods, particularly meat and fish. On the supplement side, there are many options available, but creatine monohydrate is by far the most researched and evidence-based form. You may also see “micronized” creatine, which simply means it mixes more easily in liquid.
Years ago, I learned about creatine primarily in the context of men—often vegetarian or vegan men—doing resistance training. However, in recent years, research has expanded significantly, especially regarding women, which really piqued my interest.
Evidence-Based Benefits of Creatine for Women Over 60
Before trying creatine myself, I wanted to be sure the evidence supported its use in women—particularly older women. Here are the main benefits that stood out.
1. Muscle Strength and Lean Mass
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Supports strength gains from resistance training
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Helps preserve or increase lean muscle mass with aging
Maintaining muscle is critical for daily function, independence, and long-term quality of life—and this benefit alone made creatine worth considering.
2. Bone Health Support
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Indirect benefits through increased muscle strength and mechanical loading
Stronger muscles place healthy stress on bones, which may help support bone density and potentially reduce fracture risk over time.
3. Power, Balance, and Fall Prevention
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Improves muscular power—not just muscle size
Power is what helps us react quickly, get up from a chair, or catch ourselves if we stumble. This benefit felt especially relevant as we age.
4. Cognitive and Neurological Benefits
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Emerging evidence for improved brain energy metabolism
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Possible support for memory, focus, and mental fatigue
While this area of research is still developing, it’s exciting to see creatine being studied beyond muscles alone.
5. Recovery and Training Consistency
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Reduced muscle fatigue
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Ability to recover more efficiently between sessions
This can support consistency with exercise—something we know is key for long-term results.
At this point, creatine was sounding increasingly promising.
Safety, Myths, and Common Concerns for Older Women
Understandably, many women have questions or concerns about creatine. Here’s what the research actually shows:
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“Will I gain weight or look bulky?”
Creatine does not increase body fat, and it does not cause women to become bulky. Some people experience mild water retention in muscle cells, but this is not universal. -
Kidney health:
When taken in recommended doses, creatine does not cause kidney damage in healthy individuals. -
Overall safety:
Creatine is one of the most thoroughly studied supplements available and appears to be safe and potentially beneficial for women across the lifespan—not just after 60. -
Dosing:
Smaller daily doses (about 3–5 g per day, or ~0.1 g/kg body weight) are effective. A “loading phase” is not required.
How I Started Creatine After 60
When I decided to try creatine, I chose a basic creatine monohydrate powder—there are many options available. Because I was skeptical at first, I started with a very low dose and gradually increased it.
My Personal Experience with Creatine
The First Few Weeks
I started creatine at the end of September 2025. I began with about ¼ teaspoon, which is roughly 1–2 grams, and stayed there for about a week. My main goal initially was simply to see how well I tolerated it.
After that, I increased to about ½ teaspoon (approximately 2.5 g) and added it to my one daily coffee. I knew it would take around three weeks for muscle creatine stores to become saturated, so I truly wasn’t expecting to feel anything noticeable.
I tolerated it very well—perhaps a slight change in bowel movements initially, but nothing significant.
About 3–4 weeks in, I started noticing that my workouts felt a bit easier, and I could lift slightly more. Was this placebo or a real effect? It’s hard to say—but it caught my attention.
I even packed creatine in a small container for a vacation in early October and took it most days. I didn’t notice any immediate “on” or “off” feeling when I missed it, which reassured me that it wasn’t doing anything extreme or disruptive.
Changes in Training and Daily Life
My strength continues to improve, and it’s important to note that I consistently strength train twice per week using heavy weights. I also play tennis 2–3 times per week, golf in a simulator 1–2 times per week, and stay active with walking and everyday tasks (including snow shovelling!).
Recovery has been quite good. I still feel stiffness after a hard tennis match or soreness when increasing weights or adding new exercises—but nothing unexpected.
My body weight has remained stable, though my body fat has decreased slightly. It’s difficult to know how much creatine contributes to this, but there is evidence suggesting it may support body composition changes alongside training.
Cognitive changes are harder to measure. I can’t say definitively whether creatine has affected focus or mental energy—but it’s something I plan to pay closer attention to.
What Surprised Me Most
What surprised me most is that creatine turned out to be something I never thought I would benefit from.
If I hadn’t come across recent research, podcasts, and deep dives from experts in exercise physiology, I would likely have dismissed it altogether. Learning that women tend to have lower creatine stores—and that benefits may extend from pregnancy through older age—was eye-opening.
The potential links to brain health, gut health, and overall resilience made creatine even more intriguing.
At this point, I continue to take 3–5 g of creatine monohydrate daily and plan to keep using it. I’m curious to see how it continues to support my training, body composition, energy levels, and focus over time.
Want to Learn More?
If you’d like to explore creatine further, here are some excellent evidence-based resources:
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Should You Take Creatine? – Dr. Stacy Sims (YouTube)
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Why Women Need Creatine – Dr. Stacy Sims (YouTube)
And of course, you’re welcome to book an appointment with me to discuss whether creatine could be a good fit for you, and how to use it safely and effectively alongside your nutrition and training.
