Creatine Supplementation While Taking GLP-1 Medications: What You Should Know

GLP-1 medications (like Semaglutide or Tirzepatide) are powerful tools for managing weight and blood sugar—but they can sometimes lead to loss of lean muscle mass along with fat loss. This is where creatine can help.

What Is Creatine?

Creatine is a natural compound found in your muscles and brain comprised of three amino acids. It helps your body produce energy during high-intensity activities like lifting weights or sprinting. Creatine is not a steroid and is one of the most studied supplements in the world — and it costs less than $1 a week.

Why Creatine Is Helpful While on GLP-1s:

• Supports Muscle Retention

  • GLP-1 medications may cause some muscle loss along with fat loss. Creatine helps support lean muscle, especially when paired with resistance training.

• Improves Strength & Exercise Performance

  • Creatine can help increase workout performance, making it easier to maintain strength and build muscle.

• May Improve Brain Function & Energy

  • Some studies suggest creatine might support cognitive health and reduce fatigue—benefits that many patients appreciate while navigating lifestyle changes on GLP-1s.

• May Benefit Menopausal Women

  • In fact, women, especially those in perimenopause or menopause, may see even more benefit due to the physiological changes that occur during this life stage, primarily related to declining estrogen levels.

How to Use Creatine Safely:

• Type: Look for creatine monohydrate—the most studied and effective form.

• Dose: 3–5 grams per day.

• Timing: Ideally is taken during or after a workout. It is tasteless and can be added to water or paired with food if preferred.

• Hydration: Stay well-hydrated, especially during the first week of use.

Is Creatine Safe?

Yes—for most people, creatine is considered safe. However:

• Always use a high-quality, third-party tested supplement.

Maximize Results: Combine Creatine With...

• Regular resistance training (even bodyweight exercises!)

• Adequate daily protein intake

• Staying hydrated

• Gradual weight loss of around 1-2% of your body weight per week

Bottom Line:

Creatine is a well-researched, safe supplement that may help preserve muscle mass and strength while taking GLP-1 medications especially for menopausal women. It’s a helpful tool as part of a well-rounded, strength-focused approach to your GLP-1 health journey.