Nutrition
Creatine for Women: What the Research Actually Says
An RD-reviewed guide to creatine for women: real dosing, real benefits beyond muscle, the skeptical version of side effects, and which brands to actually buy.
May 8, 2026
Nutrition Editor
Dr. Hannah Vega, RD
Hannah is a registered dietitian who covers the nutrition side of Age and Iron. Protein math, creatine, collagen, the supplements that actually work and the ones that don't. Her real opinion: most women over 40 are eating about 60% of the protein they need, and the rest of the supplement aisle is mostly noise. She believes in numbers, food labels, and being skeptical of anything sold with the word 'wellness' on the label.
Covers: Nutrition
- Sports nutrition
- Protein requirements
- Creatine
- Collagen
- Macronutrients
- Supplement evaluation
- Nutrition for women over 40
Articles by Dr. Hannah Vega, RD