Quick answer
Most studies and the International Society of Sports Nutrition describe a maintenance dose of about 3 to 5 grams of creatine monohydrate a day, with no loading phase needed. Timing matters less than taking it consistently. In older adults, creatine taken with resistance training has been linked to greater gains in muscle and strength than training alone. Bone results are mixed, and memory research is early but promising.
Key takeaways
Creatine helps cells recycle energy quickly, especially in muscle and brain, which is why it gets attention for women after forty.
No loading phase is needed, and being consistent from day to day matters more than the exact time it is taken.
Research in older adults suggests creatine works best alongside resistance training, with emerging interest in bone and brain health.
If you want to talk through whether creatine fits your strength and healthy-aging plan, a short call is a simple place to start.
Creatine has long been seen as a supplement for young athletes, but much of the newer research looks at women in midlife and beyond. This page covers typical dosing, timing, what studies have and have not shown for muscle, bone, and memory, and who should check with a provider first. It is educational information, and your own clinician’s advice comes first.
Browse my full Fullscript store
Why creatine gets attention after 40
Creatine helps cells recycle energy quickly, especially in muscle and brain. A review of creatine in women notes that women tend to have lower natural creatine stores than men, and that hormonal changes around menopause may make supplementation more relevant (Smith-Ryan 2021).
Typical dosing
The International Society of Sports Nutrition position stand describes 3 to 5 grams a day as a typical maintenance dose (Kreider 2017). It also describes an optional loading phase of about 0.3 g per kg of body weight a day (around 20 grams, split into 4 doses) for 5 to 7 days, which fills muscle stores faster. Without loading, stores fill over about 3 to 4 weeks at the lower daily dose. Some studies in postmenopausal women used higher doses based on body weight (Smith-Ryan 2021, Chilibeck 2023).
Creatine monohydrate is the form used in most research. Unflavored powder dissolves easily in water, coffee, or a smoothie.
A common start-low approach
Many people skip the loading phase and start at 3 grams a day, then move to 5 grams if they tolerate it well. Splitting the dose or taking it with food can help if you notice stomach upset. A small rise in scale weight in the first weeks is common and usually reflects water held in muscle. Please follow the plan your own clinician gives you.
Timing and pairing
Consistency matters more than timing. Some people take it after a workout, and others take it with breakfast. Taking it with a meal that has carbohydrates and protein may help muscle uptake (Kreider 2017). Drinking enough water through the day is a good habit while taking it.
What the research shows for women over 40
Muscle and strength: a meta-analysis of 357 older adults (average age about 64) found that creatine plus resistance training increased lean mass, chest and leg press strength, and chair-stand performance more than training alone (Devries 2014). The benefit was seen with training, not with creatine on its own. Bone: in a 2-year trial of 237 postmenopausal women who strength-trained and walked, creatine did not change bone density compared with placebo, but it did help keep some measures of hip bone shape and strength, and it improved walking speed (Chilibeck 2023).
Memory: a meta-analysis of 10 trials found creatine improved memory scores in healthy people, with the largest effect in adults aged 66 to 76 (Prokopidis 2023). These were small, short studies, and memory tests differ from everyday function.
Cautions and who should check with a provider
If you have kidney disease or reduced kidney function, talk with your provider before using creatine. The ISSN review found no harm to kidneys in healthy people, but people with kidney disease were not the focus of that research (Kreider 2017). Creatine can also slightly raise blood creatinine, a common kidney lab value, without meaning the kidneys are affected, so tell your provider you take it before kidney labs.
If you take medications that affect the kidneys, such as regular NSAIDs, some diuretics, or lithium, ask your prescriber first. Talk with your provider first if you are pregnant or nursing, or have a health condition.
Thorne Creatine: label directions
Thorne Creatine is a micronized creatine monohydrate powder that is NSF Certified for Sport. According to the label on Fullscript, one scoop provides 5 g of creatine monohydrate with no other ingredients. The label says to mix 1 scoop with at least 8 ounces of water, juice, or another beverage daily, or as recommended by your health-care or performance professional, and notes it can be used 30 to 90 minutes before or after exercise. If you are pregnant, the label says to consult your health professional first.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Would creatine fit with my strength training and my kidney health?
Could creatine interact with any of my current medications or other supplements?
Would any labs or health history details help us decide whether creatine makes sense for me?
How would we tell whether creatine is a good fit for me, and when should we check in again?
Practitioner-grade options in my Fullscript catalog: if you and your clinician decide a supplement makes sense, my supplement guide by health goal links to the practitioner-grade products I trust.
Frequently asked questions
How much creatine should a woman over 40 take?
The International Society of Sports Nutrition describes 3 to 5 grams a day as a typical maintenance dose. Some studies in postmenopausal women used higher, weight-based amounts.
Do I need a loading phase?
No. Loading fills muscle stores in about a week, but 3 to 5 grams a day fills them over about 3 to 4 weeks.
When is the best time to take creatine?
Taking it every day matters more than timing. Many people take it after a workout or with a meal.
Will creatine make me gain weight?
A small rise on the scale in the first weeks is common and usually reflects water stored in muscle, not fat.
Is creatine safe for my kidneys?
Research in healthy people has not shown kidney harm at typical doses. If you have kidney disease or take medications that affect the kidneys, ask your provider first.
Which type of creatine should I buy?
Creatine monohydrate is the form used in nearly all research.
How do I take Thorne Creatine?
The label says to mix 1 scoop (5 g of creatine monohydrate) with at least 8 ounces of water, juice, or another beverage daily, or as recommended by your health-care or performance professional.
Can I take creatine with coffee?
Yes, many people do. Early concerns about caffeine and creatine have not been a clear problem in later research, so this is mostly personal preference.
Can I take creatine with protein powder?
Yes. Mixing creatine into a protein shake is one of the easiest ways to take it daily.
Can I take creatine with medications?
If you take any prescription medication, check with your own doctor or pharmacist before combining it with this supplement. This matters most if you have kidney concerns or take medications that affect the kidneys.
How long does it take creatine to work?
Without a loading phase, muscle creatine stores build up gradually over about 3 to 4 weeks of daily use.
Related reading
- Magnesium glycinate vs citrate vs oxide vs L-threonate
- Who should consider vitamin D3
- Who should consider omega-3s
- Who should consider methylfolate
Sources
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017. PubMed 28615996
- Smith-Ryan AE, et al. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021. PubMed 33800439
- Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc. 2014. PubMed 24576864
- Chilibeck PD, et al. A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health. Med Sci Sports Exerc. 2023. PubMed 37144634
- Prokopidis K, et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023. PubMed 35984306
Talk with your own doctor or healthcare provider about the right dose for you before starting any supplement, especially if you’re pregnant, nursing, or take medications.
Browse my full Fullscript store
If you want to talk through whether creatine fits your strength and healthy-aging plan, a short call is a simple place to start.
This page shares general educational information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Talk with your healthcare provider before starting any supplement, especially if you take medications, are pregnant or nursing, or have a health condition. Product labels can change, so always follow the label on the bottle you have.
Looking for practitioner-grade options?
The catalog carries third-party-tested, practitioner-grade supplements from brands Dr. Kneessi uses in practice.
See practitioner-grade options in the catalogNot sure what fits? Take the Supplement Quiz →Free: The 28-Day Reset for Energy and Focus
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide Take the supplement quiz
