Creatine-Why It's Powerful and Why I Don't Take It

“For women over 45, blogs are like lighting a candle in a blackout--because they skipped giving us the menopause manual in school.” - Stacy G

Introduction:

The Truth About Creatine: Why It’s Powerful … But Not Always a Good Fit For Women Over 45+

Creatine is hyped for strength, muscle, and brain health—and for good reason. But here’s my truth: I don’t take it, and many women over 45+ who battle water retention might lean toward the same decision.👊

Why Creatine Can Be a Game-Changer (Per the Science)

1. Boosts Muscle Strength & Performance
Creatine increases phosphocreatine stores in muscles — helping you produce more ATP (cellular energy), especially during resistance training. Studies show women can see up to 15% strength improvement with consistent use

2.Supports Muscle & Bone Health in Aging Women

Supplementing at 3–5g/day alongside resistance training helps preserve lean muscle mass and bone density — two things that tank during and after menopause.

3.May Support Brain Function & Mood

Creatine supports ATP production in the brain, which may improve mental clarity and reduce fatigue — especially in stressed or sleep-deprived women.

4.Anti-Inflammatory Properties

Creatine may lower low-grade inflammation, a huge win for women dealing with stress, gut issues, or hormonal shifts.

But Here’s the Catch — Especially If You Struggle with Water Weight (me!)

1. Water Retention = Real Scale Gain

Creatine draws water into muscle cells. This is great for muscle growth, but it often leads to 2–5 pounds of fluid retention, especially during the first few weeks.

2.It Can Worsen Bloating

Many women report puffiness, bloating, or that “squishy” feeling — particularly around the stomach and face. Even at standard doses, this can be a deal-breaker if you’re already dealing with hormone-related water retention.

3.Early Gains Can Be Misleading

The initial bump in fullness isn’t always muscle — it’s often water. That can mess with your mindset and make it harder to trust your progress.

4.Potential Gut Upset or Cramping

Some women experience GI issues, cramping, or dehydration if they’re not properly hydrated or taking the right type.

So Why I Choose Not to Use It

Let me be real: I struggle with water weight.
And I know many of you do too.

Not fat. Not fluff. Not failure.
Just fluid.

That “puffy” feeling — swollen fingers, a bloated belly, pants that fit in the morning but not at night?
That’s water retention. And it’s not just annoying — it’s hormonal, metabolic, and inflammatory.

Here's What the Science Says:

Estrogen Drops = Less vascular tone → fluid leaks into tissues more easily

Cortisol increases = Sodium retention → your body holds water under stress

Thyroid slows = Lymph stagnation → sluggish detox leads to puffiness

Inflammation = Leaky vessels → water escapes into tissues, making you feel squishy and inflamed

So when a supplement like creatine comes in and pulls even more water into muscle cells? Even if it’s technically “healthy”?

My body doesn’t like it.

It makes me feel heavier, more bloated, pregnant looking, tight fingers and ankles, you name it— and that’s not a trade-off I’m willing to make. And for many women over 45 — especially those dealing with fatigue, belly bloat, or thyroid shifts — creatine may add more noise than benefit.

So What Do I Do Instead? I Get Creatine From My Food.

Creatine is found naturally in animal muscle tissue, which means my protein focused, everyday meals already give me a functional dose — no powder scoop needed.

Top Food Sources of Creatine (per 100g / ~3.5 oz serving)

Beef (cooked): 0.9 – 1.0 g
Pork (cooked): 0.6 – 0.9 g
Salmon (cooked): 0.4 – 0.9 g
Tuna (cooked): 0.4 – 0.8 g
Chicken (cooked): 0.4 – 0.6 g
Herring (raw): 1.0 – 1.1 g

That means if I eat around 8- 9+ oz of animal protein daily, I am already be getting 4-5g of creatine naturally — enough to support energy, strength, and brain function without a supplement.

Bottom Line:

Creatine is powerful — especially for muscle, bone, and brain health as we age.

Water retention is real, and if you're already inflamed, bloated, or dealing with puffiness, it can add stress you don’t need.

If you want to try it, be intentional: skip the loading phase, drink plenty of water, and track how your body responds.

But remember: you may already be getting enough through food — especially if you’re fueling with protein the way I coach inside my programs.

Supplements can help. But only if they help your unique body — not just the science.