# Creatine Plus Lifting May Help Postmenopausal Women Keep Muscle and Strength

*Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis.*

- **Evidence Level**: Moderate
- **Publication Types**: Journal Article, Systematic Review, Meta-Analysis, Review
- **Journal**: Journal of the International Society of Sports Nutrition
- **Sample Size**: 608 postmenopausal women across 7 trials
- **Authors**: Naddafha S, Antonio J, Kreider RB, Stout JR
- **Published**: 2026-05-16
- **Topics**: creatine, menopause, strength training
- **DOI**: https://doi.org/10.1080/15502783.2026.2668435
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42141930/

## Summary

Looking at seven trials in postmenopausal women, creatine combined with resistance training added small but real gains in lean mass and leg strength. The sweet spot was at least 5 grams a day paired with lifting. Lower doses without exercise did nothing, and bone density didn't budge either way. Side effects were mild and matched placebo.

## Practical Takeaway

This study suggests postmenopausal women may benefit from creatine when paired with resistance training.

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