The Study
Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis
This study looked at many small experiments where women were randomly given either creatine or a sugar pill, and found that when creatine was taken with weight training, women gained a little more muscle and got a bit stronger. But it didn't help bones or make them move better on its own. So we can say creatine + lifting = better muscles, but not much else.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
This study looked at whether taking creatine (a common sports supplement) helps older women keep their muscles strong after menopause.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 594 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Gaining a little more muscle and getting stronger can help older women stand up from chairs, climb stairs, and avoid falls — even small gains matter for staying independent.
- 2Women who took 5 grams of creatine daily and did weight training gained about 0.37 kg (less than a pound) more muscle and got 7.5 kg stronger on the leg press than those who took a placebo.
- 3Creatine alone, without exercise, did nothing.
- 4It did not help bones.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2026
Authors
Siavash Naddafha, Jose Antonio, R. Kreider, Jeffrey R. Stout
Related Content
Claims (6)
Creatine supplementation reduces the loss of muscle mass during hormonal shifts.
In postmenopausal women, taking 5 grams or more of creatine monohydrate daily along with resistance training leads to an increase in lean body mass of about 0.37 kilograms over 12 to 104 weeks.
In postmenopausal women, taking creatine monohydrate without doing resistance exercises does not lead to increases in lean mass or muscle strength. The performance benefits of creatine depend on the presence of mechanical loading from resistance training.
Taking up to 5 grams of creatine monohydrate daily for up to two years does not cause serious side effects, kidney damage, or abnormal liver or kidney blood test results in postmenopausal women compared to taking a placebo.
Postmenopausal women who take 5 grams or more of creatine monohydrate daily and do resistance training gain about 7.5 kilograms more in leg press strength over 12 to 104 weeks than those who take a placebo.
Taking creatine monohydrate does not increase bone mineral density in postmenopausal women at the femoral neck, lumbar spine, or total hip, regardless of how much or how long it is taken.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.