Before You Buy Creatine...

Creatine has survived decades of supplement shenanigans for one very good reason: it works. But women still get warned it’ll make them bloated, wreck their kidneys, make their hair fall out or turn them into something resembling a waterlogged linebacker. So I went through the evidence. In this episode of Muscle Over Menopause, I get into what creatine can realistically do for muscle and strength, why five grams a day makes sense, what that early scale bump actually is, and what we know about kidneys and hair loss. Then there’s the brain stuff. The research there is interesting, especially as we age, but interesting and proven are not the same thing. I’ll tell you where I think the evidence earns some excitement and where people have gotten fourteen miles ahead of it. And before I go, something different. A personal coda about midlife, regret, relationships, careers, your body, and the spectacular amount of life we can waste with our foot on the gas while staring into the rearview mirror. When you have effing idea what comes next, there’s one question worth asking: What is the next best step? In this episode What creatine actually does when you lift The new data in postmenopausal women Muscle and strength gains Why the scale may go up Whether creatine causes bloating The emerging brain and cognition research Hair loss and DHT Creatine, creatinine and your kidneys Why I wouldn’t buy it for bone density Why I use creatine monohydrate Why five grams a day is plenty Why you don’t need to load or cycle it On agency, regret and starting from where you are Get inside the Training Lab: Training Lab Lifting Tips You Might Have Missed… Seated Hamstring Curl Hack Secret to 3D Shoulders Learn a Proper Lat Pulldown Leave a comment Studies & sources PubMed Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women PubMed Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults PubMed CONCRET-MENOPA randomized controlled trial PubMed Systematic review of creatine supplementation and cognition PubMed Does creatine cause hair loss? A 12-week randomized controlled trial PubMed Creatine supplementation and kidney function: 2026 systematic review and meta-analysis Get full access to Michelle Burleson | The Menopausal Meathead at menopausalmeathead.substack.com/subscribe