Creatine's evidence now covers postmenopausal women.
A 2026 meta-analysis in postmenopausal women found that creatine (around 5 g a day) alongside resistance training produced small but real gains in lean mass and leg strength, with no change in bone density and no safety signals.
What they did
A meta-analysis pooled seven randomised trials — 608 postmenopausal women, median 38 weeks — comparing resistance training with and without creatine at around 5 g a day.
What they found
Creatine alongside training produced small but real gains in lean mass (about 0.4 kg) and leg strength, with no change in bone density.
What it actually shows
Pooled from seven trials (608 women, median 38 weeks). Gains were modest, about 0.4 kg lean mass, and appeared mainly at ≥5 g a day with training; several trials had some risk-of-bias concerns, and bone density did not move.
Meta-analysis (7 RCTs) · n=608 · postmenopausal women · J Int Soc Sports Nutr
Where it fits
It extends creatine's well-supported muscle evidence into a group sports-nutrition research has historically left out — and the gains came with training, not from the powder alone.
The source
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