Journal ArticleSystematic ReviewMeta-AnalysisReviewJournal of the International Society of Sports Nutrition·May 2026
Creatine Plus Lifting May Help Postmenopausal Women Keep Muscle and Strength
Key Insight
This study suggests postmenopausal women may benefit from creatine when paired with resistance training.
Looking at seven trials in postmenopausal women, creatine combined with resistance training added small but real gains in lean mass and leg strength. The sweet spot was at least 5 grams a day paired with lifting. Lower doses without exercise did nothing, and bone density didn't budge either way. Side effects were mild and matched placebo.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.