Supplements by age for women
Decade pages are usually a stack of pills with no trial behind the age on the label. This one only uses studies read for this update. If a decade has no trial, it does not get a product.
20s
A 69-trial creatine strength review found several gains in men that were not significant in the female subgroup (PMID 40944139). That is not a reason for every woman in her 20s to take creatine, and it is not a ban if she is lifting and wants that specific effect. Pregnancy folic acid is a different indication. Use the folic acid page for that, not this age band.
30s
Same creatine evidence as the 20s. No trial we read says women in their 30s are deficient in a particular stack. Do not add a supplement because a chart says this decade needs it.
40s
Perimenopause can start here. Symptom evidence is on the perimenopause page. The women-only creatine review enrolled postmenopausal women with eligibility from about 40 to 45, but the mean age was about 62 (PMID 42141930). Do not treat a 42-year-old as if she were the average participant.
50s
Hot-flash reviews disagree, as written on the perimenopause page. Fracture prevention with routine calcium and vitamin D was little to none in average-risk adults (Massé 2026, PMID 42161415). Creatine plus lifting is the lean-mass result above, not a belly-fat result.
60s
The postmenopausal creatine pooled estimate (mean age about 62) is +0.37 kg lean mass and +7.5 kg leg press at 5 g/day or more plus lifting, bone unchanged. A mixed older-adult review, men and women together, found a larger lean-mass difference of 1.37 kg (PMID 29138605). Use the women-only number for women. It is the smaller one.
Questions people ask
What should women in their 40s or 50s take?
Nothing by default. Hot-flash evidence is mixed. Creatine has a small lean-mass result after menopause when combined with lifting. Calcium plus vitamin D did not prevent fractures in average-risk adults in the 2026 review.
Is there a different stack at 60?
The postmenopausal creatine trials had a mean age around 62. The effect was small and required resistance training. Bone density did not change.