Ok ladies — when was the last time you actually thought about your bone health?
Occasionally? Sometimes? Never?
And that would be fair enough — with everything else on your plate, worrying about bones isn’t exactly top of the list.
But if staying strong, active, and confident as you get older matters to you (and I’m going to guess it does if you’re reading this), taking care of your bones now is one of the smartest moves you can make.
Not just so you can lift heavier in the gym, but so you can keep doing all the day-to-day stuff — keeping up with the kids, working, running a business, or just feeling good in your body.
The good news? You don’t need to overhaul your life to make a real impact.
Start with two of the most powerful tools we’ve got:
- Strength training — because lifting weights is hands-down one of the best things you can do for bone health.
- Creatine — It’s not a magic pill, but there’s solid evidence that it could give your bones (and muscles) a little extra help along the way.
So, How Does Creatine Actually Help?
You might know creatine is great for building muscle and strength, but there’s more to it than just bigger biceps — especially when it comes to women’s health and aging well. Here’s what makes it worth considering:
1. Stronger Muscles = Stronger Bones
When you lift weights, your muscles pull on your bones, and that pulling helps bones get stronger over time. Creatine helps you get more out of that process by giving your muscles more energy to work harder and lift heavier.
Stronger muscles mean stronger bones — simple as that.
Plus, stronger muscles help you move better, handle day-to-day stuff easier, and stay active longer (without feeling like everything’s a struggle).
2. Creatine Might Support Bone Remodelling
Early research suggests that creatine could play a role inside the bone-building process itself — possibly by helping fuel the cells that rebuild and strengthen bone tissue.
Now, let’s be clear: creatine isn’t some magic bone supplement, but it might give your body an extra nudge in the right direction — especially when paired with strength training.
Why Sooner Is Better Than Later
Bones (and muscles) respond best to training earlier in life, when they’re more adaptable — kind of like how building muscle is easier when you’re younger.
But that doesn’t mean it’s ever too late if you’re in your 40s, 50s, or beyond.
Starting at any stage will still give you a massive advantage for staying active, strong, and independent in the years to come.
Think of it like putting money in the bank — the earlier you start, the more you have to draw from later. And if you’ve left it a bit late? There’s still time to invest.
So… Should You Take Creatine?
If you’re already strength training (and you should be!), adding creatine could give you an extra boost — helping you train harder, recover faster, and maybe even support your bones along the way.
Creatine works best when it’s stacked with strength training.
If you’re not lifting, start there first. It’s the foundation of building stronger muscles and bones — and it’s something every woman (yes, every woman) should be doing as part of looking after her long-term health.
Final Take
So no, creatine isn’t just for bodybuilders or guys who live in the gym.
If you care about staying strong, capable, and independent as you age, it’s worth a look.
For most women, taking 3-5g of creatine per day (so not much at all) is enough to support training, improve strength and in turn, support bone remodelling and health.
At the end of the day, lifting weights is non-negotiable — but if creatine can give you even a little edge?
That’s a win too.
March 26, 2025
