How much creatine should a woman over 40 take?

On Ep. 408, Nikkiey explains why the dose is the same seven days a week: 3 to 5 grams is the maintenance dose that keeps your muscles saturated and topped up. Skip a few days because you didn't train and you're working against that. In her video on training rules built for men, she puts it simply: your body needs a consistent supply to keep the stores topped off.

Patience matters. Nikkiey says not to expect to notice anything in the first week. Take it consistently for 14 to 21 days and you should see some improvement. What she says you'll notice is feeling stronger in the gym, recovering faster between sessions and, over time, sharper thinking. She also says you won't bulk up, and you won't get puffy or bloated if you use the right form, which is creatine monohydrate.

Creatine isn't a shortcut on its own. Nikkiey calls it arguably the single most important supplement for women over 40 who strength train, and she says it delivers the biggest return when paired with progressive strength training and enough protein. If you have a medical condition or take medications, it's worth checking with your doctor before adding any supplement.