The Surprising Benefits of Creatine for Celiac Women Over 40

Let’s chat about something that might surprise you — I’ve started taking creatine.

Yep, that supplement you might’ve associated with bodybuilders and gym bros?

Well, it turns out, it has some pretty amazing benefits for women. And if you’ve got celiac disease like me, it might just be the secret weapon you didn’t know you needed.

Honestly, I used to think creatine was just for guys wanting to bulk up. I didn’t give it a second thought. But after diving into the research — especially around women’s health, ageing, and autoimmune diseases — I quickly learnt that creatine isn’t just about building muscle. It’s about energy, brain function, bone health… and so much more.

Here’s why I now take it regularly— and why it could be a game-changer for you too.

Muscle Loss and Fatigue? You’re Not Imagining It

After being diagnosed with celiac disease, I noticed my energy levels were all over the place. Even after I removed gluten, I still struggled with fatigue, muscle soreness, and just feeling... flat. It wasn’t until much later that I learned how much muscle loss and nutrient malabsorption can affect women with celiac.

Malabsorption, especially of nutrients like iron, B12, magnesium and protein, can lead to muscle weakness and even loss of lean body mass over time. For women, especially those in their 40s and 50s (hello perimenopause), this can be a double whammy.

When I started doing gentle strength training again, I wanted to support my body the best way I could — and that’s when creatine popped up on my radar.

What Exactly Is Creatine?

In super simple terms, creatine is a compound your body makes naturally. It helps your cells produce energy — especially during quick bursts of movement, like lifting something heavy or running up the stairs. But most of us don’t get a lot of it through diet, unless you’re eating a lot of red meat and fish (which, let’s be real, most of us aren’t doing daily).

And when you’ve got celiac disease? Chances are your body hasn’t been absorbing nutrients properly for a while (especially if you're newly diagnosed). So, giving it a bit of extra support — like a small daily scoop of creatine — can help fill in those gaps.

The Benefits I’ve Noticed (and What the Research Says Too)

Since taking creatine regularly (I use a gluten free, clean brand — more on that below), here’s what I’ve noticed:

1. More Strength and Better Recovery

I’m not trying to get ripped — I just want to continue to feel strong, and confident in my body. Creatine has helped me feel less sore after workouts, and I’ve noticed I can lift heavier during strength sessions without feeling like I need a nap afterwards.

This makes total sense when you understand that creatine helps your muscles produce more energy and recover faster. For women with celiac disease — especially if you’ve struggled with nutrient deficiencies or fatigue — that’s a huge win.

2. Brain Fog Be Gone

Let’s talk about the dreaded celiac brain fog. We all know it: you walk into a room and can’t remember why, or you struggle to focus for more than 10 minutes. I’ve found creatine actually helps me stay clearer and more alert throughout the day. There’s even some emerging research showing creatine can help with memory and mental clarity, especially in women.

3. Support for Bone Health

Because celiac disease impacts nutrient absorption — including calcium, vitamin D and magnesium — many of us are at higher risk of osteopenia or osteoporosis. Some studies suggest creatine (alongside strength training) can help support bone density. This is especially important as we move through perimenopause and beyond, when bone loss can ramp up.

4. More Stable Energy

I used to hit a wall mid-afternoon on the days I'd do a big workout. Since adding creatine to my routine, I feel like I’ve got a bit more in the tank to get through the day. It’s subtle — not like caffeine — but consistent.

Is It Safe for Women with Celiac Disease?

The good news is that creatine monohydrate is naturally gluten free. But — and this is a big BUT — you still need to check labels carefully. Some flavoured or fancy versions may contain additives, fillers or be processed in facilities that also handle gluten.

I always choose a pure, unflavoured creatine monohydrate that’s clearly labelled gluten free. I mix it into a smoothie or water — no taste, no fuss.

If you’re unsure, chat with the staff at your supplement store or if shopping online, look for a gluten free label. Overall, creatine is one of the most well-researched supplements out there and has a strong safety profile when taken in recommended doses.

Final Thoughts: A Small Shift, Big Impact

If you’re like me and you’re doing all the right things — eating gluten free, working out, managing stress — but still feel like you’re not quite thriving, creatine might be worth looking into. It’s not a magic fix, but it’s another tool in your toolbox.

And for those of us navigating both celiac disease and the hormonal shifts of our 40s and 50s, we need all the support we can get.

I’m not here to push supplements for the sake of it — but I am here to help you feel your best. And sometimes, one little scoop of something extra can make a world of difference.

My Tips for Getting Started

• Start small: 3-5g per day is plenty. (you might initially notice a bit of an upset tummy so ease into it)

• Look for pure creatine monohydrate — no added junk.

• Check for gluten free certification on the label.

• Stay consistent — benefits build over time.

• Pair it with strength training for maximum results.

Have you tried creatine? I’d love to hear your experience so leave me a comment below. And if you’ve been on the fence, maybe this is your sign to give it a go.

If you’d love more support on your health journey — beyond just going gluten free — I’d love to invite you to join the waitlist for The Healthy Celiac Collective. It’s my private community where I guide women with celiac disease to feel strong, full of energy, reach their health and weight goals, and feel confident in their bodies again, especially through midlife changes like perimenopause.

We cover everything from gut healing to mindset, hormones, movement for your lifestyle and long-term wellness strategies.

👉 Click here to learn more and join the waitlist 

You deserve to feel strong, focused, and full of energy — not just surviving, but thriving.