10/06/2026
Creatine: One of the Most Researched Supplements Available. And Not Just for Bodybuilders 💪🏽
I’ve had a lot of questions recently about creatine, particularly around its safety for teenagers and its potential benefits for women during menopause.
Before I begin, this post reflects my interpretation of the research I’ve personally read and reviewed. It is intended for educational purposes only and should not be taken as individual medical advice. Everyone’s circumstances, health history, and goals are different, so if in doubt, speak to a qualified healthcare professional.
One thing I always emphasise is that supplements supplement a healthy lifestyle, they don’t replace it. No supplement will make up for poor sleep, inadequate nutrition, lack of physical activity, chronic stress, or inconsistent habits. The basics will always deliver the biggest return on investment. 🔑
What is creatine?
Creatine is a naturally occurring compound found in our muscles and brain. We also obtain small amounts through foods such as red meat and fish. Supplementing with creatine can increase stored phosphocreatine, helping the body produce energy during high intensity activity.
What does the research say about adolescents?
One of the most common concerns I hear is whether creatine is safe for teenagers.
Based on the current body of evidence, creatine monohydrate appears to be safe for healthy adolescents when used appropriately, alongside a balanced diet, adequate hydration, and a structured training programme.
Research has shown potential benefits including:
✅ Improvements in strength and power
✅ Better performance during repeated high intensity efforts
✅ Enhanced training adaptations
✅ Potential support for recovery between training sessions
Importantly, current evidence has not demonstrated harmful effects on healthy kidneys in healthy individuals using recommended doses.
That said, I would always encourage young athletes and parents to focus first on the fundamentals: quality nutrition, sufficient calories, adequate protein intake, sleep, recovery, and good coaching.
What about menopause?
This is where creatine becomes particularly interesting.
During perimenopause and menopause, hormonal changes, particularly reductions in oestrogen, can contribute to:
• Loss of muscle mass
• Reduced strength and power
• Lower physical function
• Increased fatigue
• Changes in cognitive function
Research suggests that creatine supplementation, particularly when combined with resistance training, may help:
✅ Support the maintenance of lean muscle
✅ Improve strength and performance
✅ Support healthy ageing and independence
✅ Assist women in maintaining training quality
✅ Potentially support aspects of cognitive function and brain health
Creatine isn’t a magic bullet, but it may be a useful tool within a broader strategy that includes strength training, adequate protein intake, regular physical activity, and good lifestyle habits.
What dose do I recommend?
Personally, I prefer to err on the side of caution.
For most healthy adults, 3-5g of creatine monohydrate per day is the amount most commonly studied and recommended in the research.
More is not necessarily better.
There is generally no need to overcomplicate things with aggressive loading protocols, especially for recreational exercisers.
My take home message
Based on the research available today, creatine monohydrate is one of the most extensively studied supplements on the market and appears to be both safe and effective for many populations, including healthy adolescents and women navigating menopause.
However, supplements should never distract us from the fundamentals.
If you’re not sleeping well, eating enough protein, strength training consistently, managing stress, and looking after your overall health, I’d focus there first.
Get the basics right. Then consider whether a supplement like creatine may offer an additional benefit.
