Creatine and Postmenopausal Women: A New Frontier in Bone Health

Creatine has long been a staple in the fitness world—praised for its ability to improve power, strength, and endurance. It’s one of the most extensively studied supplements out there, with an overwhelming body of evidence supporting both its effectiveness and safety. The latest research is turning its attention to an entirely different population: postmenopausal women.

For years, creatine has been studied for its benefits in performance, but a recent shift is focusing on how this simple compound might also support health outcomes beyond the gym. One area of particular interest? Bone mass density in postmenopausal women. After menopause, women are at a significantly higher risk of bone loss, which can lead to conditions like osteopenia and osteoporosis. But here’s where it gets exciting—emerging research suggests that creatine supplementation may help preserve bone mass during this vulnerable time.

What the Research Shows

A 2015 study looked specifically at postmenopausal adults and found that those who supplemented with creatine for 12 months maintained their bone mass density, while the control group saw the typical age-related decline. The participants also followed a resistance training program.

And no, it didn’t increase bone density, but that’s exactly what makes this so compelling. As we age, we’re constantly losing ground, so the fact that this group simply didn’t lose bone density is huge.

We’re talking about a supplement that may help preserve a key marker of health during a time when most people are steadily losing it. And osteoporosis and low bone mass can significantly raise the risk of fractures—and that those fractures can be life-threatening. So, this finding is exciting in the goal of preserving our health.

In terms of safety, creatine has one of the cleanest profiles in the supplement world. While some supplements come with a long list of side effects, creatine’s most common downside is mild gastrointestinal discomfort, often related to dosing or timing. Beyond that, the data consistently shows no adverse effects on kidney, liver, or cardiovascular function in healthy individuals, even with long-term use. The same applies to older adults and women, though targeted research is still catching up.

Final Thoughts

Based on what we know now, creatine remains a safe, accessible, and affordable option. Especially for postmenopausal women who are trying to stay active and maintain bone strength, it may be worth the conversation with your provider.

So yes—I’m all about this one.

As always, talk to your healthcare provider before starting any new supplements.

Does Creatine Supplementation Enhance Performance in Active Females? A Systematic Review

Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women

Creatine Supplementation in Women’s Health: A Lifespan Perspective