Creatine, a supplement traditionally popular among athletes and bodybuilders for boosting performance and muscle growth, is now increasingly being adopted by middle-aged women for various health benefits.

Recent studies suggest that creatine may support brain health, help maintain energy during hormonal fluctuations, and alleviate fatigue associated with menstruation, with hormones like estrogen playing a role in its effectiveness.

For women approaching or experiencing menopause, creatine may help combat declines in muscle mass, strength, and bone density, with some studies showing reduced bone mineral loss in postmenopausal women taking it for a year.

While generally safe when taken at recommended doses, creatine can cause side effects such as bloating and water retention, and individuals with kidney issues or on medication should seek medical advice before use.

Creatine is a natural compound derived from amino acids, primarily stored in muscles, with small amounts obtained from foods like red meat and fish; women tend to have lower stores and dietary intake compared to men.

Beyond its muscle-building benefits, research indicates that creatine could improve memory, support brain health, and potentially assist in treating depression and cognitive decline, especially as people age.

Creatine's popularity surged after Olympic athletes like Linford Christie and Sally Gunnell promoted its use following their 1992 gold medals, and it has since been marketed as a performance enhancer and 'nature’s steroid'.