Source: PubMed record for the Journal of the International Society of Sports Nutrition review. The open-access systematic review and meta-analysis was published online in May 2026, DOI 10.1080/15502783.2026.2668435.
A new review of randomized, placebo-controlled trials reports that creatine monohydrate may add small but meaningful gains in lean mass and strength for postmenopausal women, especially when the supplement is paired with resistance training at doses of at least 5 grams per day.
The authors reviewed seven trials with 608 participants and looked at DXA-derived lean mass, one-repetition maximum strength, bone mineral density, function, safety markers, and adverse events. Their pooled analysis found favorable signals for lean mass and strength. Bone-density results were less clear, and the paper reported mild adverse events similar to placebo with unchanged renal indices in the available trials.
Why it matters for lifters
Creatine is often discussed as a bodybuilding supplement, but this review is useful because it narrows the question to postmenopausal women, a group facing age-related changes in muscle and bone. The practical message is not that creatine replaces training. It is that creatine may be a reasonable adjunct when the main program already includes progressive resistance work, adequate protein, and recovery.
For masters lifters and coaches, the dose and context matter. The review found the clearer signal when creatine was used with resistance training and at 5 grams per day or more, while lower-dose trials without resistance training did not show the same measurable effect. That makes the finding more relevant to lifters who already have a structured plan than to people looking for a stand-alone supplement shortcut.
What to watch next
The bone-density question remains unsettled. Future trials need longer follow-up, consistent training programs, and enough participants to separate muscle, strength, bone, and functional outcomes. Lifters should also watch for work that compares dosing approaches, training status, protein intake, and baseline kidney health rather than treating all supplement users as the same population.
Because this is a supplement topic, claims should stay measured. Creatine has a strong evidence base in sports nutrition, but individual decisions can still depend on medical history, medications, kidney disease risk, gastrointestinal tolerance, and the quality of the training program it is meant to support.
This article is for informational purposes only and is not medical advice. People with medical conditions, symptoms, kidney disease risk, or questions about supplements should consult a qualified health professional before changing their supplement or training plan.