Can creatine monohydrate supplements help postmenopausal women gain lean muscle mass?

After menopause, women often lose muscle mass and strength more quickly. Creatine monohydrate is a supplement that may help counteract these changes. A 2025 systematic review and meta-analysis found that creatine supplementation led to a small but significant increase in lean mass and improvements in upper and lower body strength in postmenopausal women, particularly when paired with resistance training ⁵. This suggests creatine can be a useful addition to a strength training program for maintaining muscle health after menopause.

What the research says

A 2025 systematic review and meta-analysis of 7 randomized controlled trials involving 608 postmenopausal women (average age about 62) found that creatine supplementation increased lean mass by an average of 0.37 kg compared to placebo ⁵. The same analysis showed improvements in upper body strength (bench press) and lower body strength (leg press) ⁵. The benefits were most pronounced when creatine was combined with resistance training ⁵. Importantly, the review reported no serious safety concerns ⁵. Another meta-analysis in healthy young men also found that creatine increased lean body mass and strength when combined with resistance training, supporting the general effectiveness of creatine for muscle gain ⁷. A separate review on creatine and blood lipids found no significant effect on cholesterol or triglycerides, suggesting creatine is unlikely to harm heart health ⁶.

What to ask your doctor

• Is creatine monohydrate safe for me given my current health conditions and medications?
• What dose of creatine would be appropriate for my goals and kidney function?
• How should I combine creatine supplementation with a resistance training program for best results?
• Are there any specific brands or forms of creatine you recommend?
• How long should I take creatine to see changes in muscle mass and strength?