Creatine – a supplement no longer just for athletes. Doctors, dietitians, and postmenopausal women say it's worth it.

Creatine supplements—until recently associated exclusively with the gym and athletes—are now becoming one of the most frequently recommended supplements by dietitians, psychiatrists, and menopause experts. Is this a passing fad or a science-backed revolution in mental and physical health? Today, doctors, psychiatrists, and dietitians specializing in the care of women over 40 are talking about creatine as a supplement that supports not only the body but also the brain.

Creatine occurs naturally in muscles and the brain. The body produces it on its own, but with age—especially after menopause—its levels decline dramatically. Vegetarians, vegans, heavy drinkers, and women over 50 are particularly susceptible to deficiencies. Creatine supplementation can improve strength, endurance, cognitive function, and mood.

It's not just muscle support. Psychiatrist Joanna Adamiak points out that creatine acts as an energy reservoir for the brain , which is crucial in conditions such as depression, anxiety, and even neurodegenerative diseases. "Studies show that people with low creatine levels in their diet have a 31% higher risk of depression," says Adamiak.

The most absorbable and recommended form is creatine monohydrate . Taken at a dose of 3–5 g per day (3 g for women), it causes no side effects in healthy individuals. It is recommended to consume it with carbohydrates and protein, for example, in a post-workout shake.

Note: Creatine may distort kidney test results (elevated creatinine levels), although this does not indicate kidney damage. If you have kidney disease, supplementation should be consulted with a doctor.

Experts agree: the creatine boom isn't just a fad. It's one of the most researched dietary supplements, and when combined with physical activity, it can significantly improve quality of life. However, as with any supplement, common sense, product quality, and individual body needs are key.