Get Healthy: Long used by athletes, creatine goes to work on symptoms of menopause, other women’s issues

Creatine, a compound of three amino acids and generally stored in the muscles, has long been used by athletes for that added boost.

But the supplement, considered safe if used as directed, is having a day in women’s health. Besides improving strength and function, it has been shown to maintain bone and muscle mass during menopause.

In its March 17 edition, Eating Well magazine recommended creatine as one of the five supplements women should consider to boost stores and slow aging.

“For women, it’s very difficult to put muscle on, especially after 60,” says nurse practitioner Angie Tursman.

Board certified in women’s health, Tursman opened Morning Rose in Valparaiso in 2024 to help men and women navigate the root causes of their health issues. “It’s about looking at your biology, your genetics, your environment to find the root cause of something versus just treating the symptom.”

Tursman also has been taking creatine for almost 10 years.

Once limited to the fitness world, she claims creatine has become a wellspring for women navigating hormonal flux. “We can make that transition healthier for a lot of women. I use it for osteoporosis, osteopenia, mental health. It’s fantastic for that perimenopausal group that are always stuck in that flight-or-fight mode,” she said.

She says creatine is one of the most-well studied supplements with evidence-based research to back it up.

“An adult dose of three to five grams of creatine daily is safe,” Dr. Howard E. LeWine, chief medical editor of Harvard Health Publishing, noted in 2024. “However, people with kidney disease should consult with their doctor prior to taking it.”

“I don’t have any reason that I wouldn’t put someone on it,” says Tursman. “I even have my 80-year-old women on it. Muscles are the currency for aging. We use an in-body measurement scan, which measures body mass, fat and muscle mass. When we rescan at four-to-six weeks, I can literally see muscle mass go up.” She recommends using a good brand, using creatine monohydrate and starting small.

But you can’t expect results form just take creatine. “Hands down, you gotta lift.” said Tursman. “Strength training is something I can’t recommend enough.”

Tursman regularly monitors her patients especially considering that creatine might worsen kidney function in those with kidney conditions, according to the Mayo Clinic.

“If you’re my patient, you’re getting labs all the time, because I love data and I want to make sure we’re moving the needle in the right direction,”

Tursman noted, adding that it takes about three to four weeks to see the benefits of creatine.

Pharmacist Jeff Barton of Custom Dosing Pharmacy, which has stores in Crown Point and Valparaiso, uses and recommends creatine for women and men.

“The form of creatine that we had back in the old days, 30-40 years ago, wasn’t as well absorbed as the creatine monohydrate that is made now. It’s easier on the stomach.”

Creatine works by helping muscles regenerate adenosine triphosphate, for longer, more powerful workouts. It pulls water into muscles, causing minor temporary weight gain, but supports muscle growth. It may help in muscle recovery.

Barton also notes creatine’s effect on mental acuity. “For some reason my memory is really good compared to what it was six or seven years ago. Names, places. Now I can just rattle it off.”

Barton recommends 5 grams a day.

But he notes that those new to the supplement can build up to that, starting at “2 1/2 milligrams, just half a tablespoon-full for a week, and then move to three-quarters and a full tablespoon.”