# 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

In sieben Studien mit postmenopausalen Frauen brachte Creatin zusammen mit Resistance Training kleine, aber echte Zugewinne an Magermasse und Beinkraft. Der Sweet Spot lag bei mindestens 5 Gramm pro Tag plus Krafttraining. Niedrigere Dosen ohne Sport bewirkten nichts, und auch die Knochendichte veränderte sich nicht. Nebenwirkungen waren mild und entsprachen Placebo.

## Practical Takeaway

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

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_Canonical: https://longevity-switzerland.com/de/research/creatine-plus-lifting-may-help-postmenopausal-women-keep-muscle-and-strength · Part of Longevity Cities · Updated 2026-05-16_