Why Creatine Is the Supplement Every Woman Over 40 Should Be Taking
By JJ Virgin
AUGUST 2025
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JJ Virgin is a triple-board certified nutrition expert, Fitness Hall of Famer, four-time New York Times bestselling author, and founder of the Health Business Growth Collective and The Mindshare Summit. A visionary in health and business, she’s behind revolutionary concepts, like Muscle Changes Everything and Aging Powerfully, and has helped launch more NYT bestsellers and seven-figure health brands than any other leader in the industry. She’s appeared on Dr. Phil, The TODAY Show, PBS, TLC, and more, and her podcast “Well Beyond 40” has surpassed 22 million downloads.
Let’s start with the myth that needs to go: Creatine is not just for bodybuilders.
Creatine is not a steroid. It’s not a hormone. And it’s definitely not something only twenty-something guys at the gym should care about.
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Creatine: Essential for Cellular Energy and Recovery
Creatine is one of the most essential nutrients your body needs to create energy. And for women, especially those over 40, it is one of the most overlooked tools for supporting strength, brain function, and healthy aging.
Your body makes creatine naturally from three amino acids: arginine, glycine, and methionine. It uses those amino acids to generate ATP (Adenosine triphosphate; this is the source of energy for use and storage at the cellular level in your body). It is the energy currency your cells rely on, and without enough ATP, you feel tired, foggy, and weak. Every muscle contraction, every mental task, every immune response you mount depends on this process.
Creatine helps you regenerate ATP faster, so your cells can keep up with high energy demands, and that isn’t just about exercise; it’s also needed during tough cognitive tasks, immune responses, and even stress recovery. In fact, the more creatine you have stored, the more efficiently and quickly you can produce ATP, which means better performance, less fatigue, and faster recovery.
Here’s the challenge: Women, on average, have 70% to 80% lower creatine stores than men. And unless you are eating a lot of red meat or wild fish every day, you are not getting enough from diet alone.
That gap becomes even more important as we age, lose muscle, and need more support for our bones, brain, and metabolism.
Creatine: A Critical Ally for Strength, Vitality, and Resilience
I want you to think of creatine as a foundational nutrient for your entire body. Not just for your biceps, but for your brain, your bones, your immune system, and your long-term health.
Here’s what the research is telling us:
Muscle strength and lean mass. Creatine helps you build and maintain lean muscle tissue, which protects your metabolism, keeps you mobile and strong, and helps prevent frailty as you age. Muscle is your metabolic engine. Creatine keeps that engine running.
Bone health and density. This is a game changer! Creatine has been shown to improve bone mineral density, especially in postmenopausal women. When paired with resistance training, it helps stimulate the bone remodeling process. That means stronger bones and a reduced risk of osteoporosis and fractures.
Brain performance and focus. Your brain uses more energy than any other organ in your body. About 20% of your total creatine is used solely to fuel your brain. In brief, supplementing with creatine can help support memory, concentration, processing speed, and even emotional regulation. Studies also show benefits for mental clarity, mood, and resilience during times of stress or sleep deprivation.
Immune system strength. Your T cells (the immune cells that identify and destroy harmful invaders) depend on creatine to function. A groundbreaking study from UCLA showed that creatine is essential to T-cell energy production. This means creatine may help your body defend itself more effectively against infections and chronic inflammation.
Faster recovery and reduced soreness. Creatine helps repair muscle tissue after workouts and reduces post-exercise soreness. That means you bounce back faster and stay more consistent with your fitness routine.
Healthy aging and stress resilience. Creatine supports heart function, reduces oxidative stress, and enhances your ability to recover from physical or mental strain. It gives your body what it needs to stay strong and adaptive in the face of life’s demands.
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So, If Creatine Is So Great, Why Aren’t More Women Taking It?
Most of the creatine on the market is in the form of creatine monohydrate, which can cause bloating, water retention, and digestive issues (I personally avoided it for years for exactly those reasons).
Seeing the research on creatine, however, and being all about aging stronger, I recently teamed up with creatine researcher Mark Faulkner to develop SHEatineTM, a version of creatine that uses a NEW formulation: creatine HCl, or creatine hydrochloride (No monohydrate anywhere!).
Creatine HCl is more bioavailable. That means your body absorbs it more easily and uses it more efficiently. It dissolves fully in water, so you don’t get the GI upset or puffiness that monohydrate can cause. And because it is better absorbed, a small dose = real results.
SHEatine is also incredibly simple to use.
Unlike creatine monohydrate, this formulation has no loading phase. No cycling. No huge scoop of powder that tastes like chalk.
Always talk to your health practitioner for personalized recommendations, but in general, this is what we see working:
For daily health and maintenance: You just take 750 mg each day. That is equal to one scoop of powder or three capsules.
For workouts or muscle recovery: Take an additional 750 mg per 100 pounds of body weight before your workout.
For advanced support: If you are using creatine for neurological, immune, or recovery benefits, doses of 4 to 6 grams per day may be appropriate.
The Bottom Line Is That Creatine Is Not Optional, But The Side Effects Are!
The first thing I felt when I started SHEatine was better energy. Not a jolt, but steady, clean power throughout the day. My workouts improved. My recovery sped up. My mental clarity sharpened. I felt like myself again: strong, focused, and capable.
Of course, no bloating. No water retention. No upset stomach. Just results.
Creatine is a critical nutrient that helps you stay strong, sharp, and resilient through every stage of life. Whether you are focused on fitness, brain health, immunity, or graceful aging, this one supplement can make a major difference.
And with a better formula on the market, this is a powerful daily win, head to toe.
Discover why creatine is the must-have supplement for women over 40 in the latest issue of Biohack Yourself Magazine. Grab your copy at Barnes & Noble, Books-A-Million, Indigo/Chapters, Kroger, Publix, Albertsons, H-E-B, Meijer, Raley’s, and select wellness centers across the USA and Canada. For more details, visit biohackyourselfmarketing.com today.
