Does creatine help women after menopause? Small gains in muscle and strength

A 2026 review of seven trials found creatine with strength training gave postmenopausal women small gains in lean mass and leg strength.

Published October 2026

Short answer

With strength training, creatine gives postmenopausal women small gains in muscle and leg strength. Bone density showed no overall change. Evidence grade B (Moderate). Meta-analysis of seven randomised trials (608 women); downgraded once for small numbers in the strength analysis (three trials, 111 women).

Key takeaways

Across pooled trials in postmenopausal women, creatine raised leg-press strength by about 7.5 kg more than placebo, mainly when combined with resistance training [1].
Lean mass rose by about 0.37 kg more than placebo, a small gain across five trials [1].
Bone density was unchanged overall, and two 2-year trials found no change in bone density [1][2][3].
Benefits appeared at 5 grams a day or more with resistance training; at 3 grams a day or less without training, no measurable effect was found [1].
Side effects were mild and similar to placebo, and kidney markers did not change [1].

The short version

Creatine can help women after menopause build a little muscle and leg strength when combined with resistance training [1]. The gains are modest, and bone density did not change overall in the trials reviewed [1].

What the studies show

A 2026 meta-analysis pooled seven randomised, placebo-controlled trials with 608 women, average age about 62 [1]. Leg-press strength rose by about 7.5 kg more than placebo across three trials of 111 women [1]. Lean mass rose by about 0.37 kg more than placebo across five trials of 338 women, a small gain [1]. Two-year trials did not confirm a bone benefit: in 237 postmenopausal women, creatine with exercise had no effect on bone density at the hip or spine [2]. In 200 women with osteopenia taking 3 grams a day, bone density changes did not differ from placebo [3]. A smaller 2015 trial of 33 women who finished 12 months of training found less loss of femoral neck bone density with creatine, about -1.2% versus -3.9% with placebo [4].

The nuances

The dose and training mattered. Benefits showed up at 5 grams a day or more with resistance training, while 3 grams a day or less without training showed no measurable effect [1]. In a 24-week trial of 60 older women, creatine with training gained more leg strength than placebo alone, but not more than training with placebo [5]. Most trials in the review had some concerns about bias, and the review itself was not prospectively registered [1]. The review's disclosures note that one author chairs a scientific advisory board supported by a company, Alzchem, which also helped pay the publication fee [1].

What this means for you

In these trials, the clearest gains came from creatine combined with strength training [1]. Kidney markers did not change and side effects were mild [1]. Talk with a doctor before starting creatine, especially if you have kidney disease or take other medicines.

Go deeper

Creatine — Creatine consistently increases muscle strength during resistance training in healthy adults.

References

Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis.. J Int Soc Sports Nutr, 2026.
A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health.. Med Sci Sports Exerc, 2023.
Creatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial.. J Gerontol A Biol Sci Med Sci, 2020.
Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women.. Med Sci Sports Exerc, 2015.
Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial.. Exp Gerontol, 2014.