Nutrition
B · Reasonable confidenceCreatine for muscle mass, strength and bone after menopause
Subject: Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis
What this means
Creatine added on average 0.37 kg of lean mass and 7.5 kg of leg press strength versus placebo, mainly at 5 g a day or more with resistance training. Bone density was unchanged.
Naddafha S, Antonio J, Kreider RB, Stout JR · 2026 · Journal of the International Society of Sports Nutrition
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Seven randomised, placebo-controlled trials with 608 postmenopausal women (mean age about 62). Creatine increased lean mass (+0.37 kg; 95% CI 0.05 to 0.69) and leg-press 1RM (+7.5 kg). Benefits were seen with at least 5 g per day combined with resistance training; trials using 3 g or less without resistance training showed no measurable effect. Bone density was unchanged. Adverse events were mild and similar to placebo.
Who this applies to
Postmenopausal women, on average about 62 years old, with or without resistance training.
Size of the research
Seven placebo-controlled trials with 608 participants in total, lasting 12 to 104 weeks.
What to keep in mind
The effect was small. At 3 g a day or less without resistance training no effect was measurable. Most trials had some concerns about their design.
Practical conclusion for REZA
Supports creatine as a safe, worthwhile addition for postmenopausal clients targeting lean mass and strength — the evidence for bone density remains less clear.
View method and source
Methodology
Meta-analysis
Population
Seven RCTs, n = 608 postmenopausal women, duration 12 to 104 weeks
Intervention
Creatine monohydrate vs placebo in postmenopausal women
Outcome measures
Lean mass, muscle strength, bone density
Limitations
Limited studies in this specific population; heterogeneity; small samples.
Original source
DOI: 10.1080/15502783.2026.2668435 · PMID: 42141930
View on PubMed →Dose-structure-population interactions of protein supplementation combined with resistance training on body composition: a Bayesian network meta-analysis with dose-response modeling
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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.