Old-school ideas about creatine might have you think the popular supplement is reserved exclusively for guys (particularly those who spend a lot of time pumping iron or strutting across bodybuilding stages). But consider all that a thing of the past. We’ve officially entered a new age in which women are finally embracing creatine—and reaping all sorts of benefits related to fitness, bone health, vitality, and more.
Here’s what to know about how this long-beloved (and incredibly well researched!) supplement can benefit women’s health and well-being—plus how to make it a part of your daily regimen.
- ABOUT OUR EXPERTS: Diana Chira, M.S., ANutr, is a registered associate nutritionist based in London. Erika Gray, PharmD, is a functional medicine expert, pharmacist, and co-founder and chief medical officer of My Toolbox Genomics.
What is Creatine?
Creatine is a substance found naturally in the body and in foods (specifically animal products like meat, poultry, fish, and dairy). Long used in supplement form to enhance athletic performance, creatine works by increasing the amount of phosphocreatine in the muscles. This chemical compound is essential for energy production, as it helps restore levels of adenosine triphosphate (ATP), the form of cellular energy required for high-intensity activity and other body functions.
While all humans store creatine, “women naturally have lower creatine stores than men,” says Diana Chira, M.S., ANutr, a London-based registered associate nutritionist. “This is partly due to differences in muscle mass and partly due to hormonal factors.” That’s not to say creatine isn’t essential for women’s health and function, though; quite the opposite is true!
Common Myths About Creatine
There are plenty of myths about creatine still circulating in the fitness and wellness world, many of which have kept women from trying it out when they could, in reality, seriously benefit from it.
1. Creatine Causes Weight Gain
One of the most pervasive myths about creatine is that it causes weight gain. This may technically be true, as creatine supplementation increases water retention in the muscles, which can temporarily cause weight gain, shares functional medicine expert Erika Gray, PharmD, co-founder and chief medical officer of My Toolbox Genomics. Of course, this weight isn’t the same as fat gain. Instead, it actually supports lean muscle mass and improved body composition.
“Creatine helps increase intracellular hydration, which is a fancy way of saying there is more water inside your muscle cells,” Gray explains. “As a result, you may experience minor weight gain when first supplementing, but this will equalize over time.”
If you think that means you’ll look or feel bloated when taking creatine, think again. “Some people associate water retention with bloating, but creatine stores water inside muscle cells, not under the skin,” Chira says. Which brings us to our next myth…
2. Creatine Makes You Look Bulky
Similarly, some folks worry that creatine makes muscles look bulkier, a misconception that has driven many women to steer clear of the supplement. But, truly, this is not the case! “Women don’t have the testosterone levels necessary for extreme muscle growth,” Chira says. “Creatine helps develop lean, toned muscles; not bulk.” Might creatine help you notice more definition in your physique? Certainly. But it’s not capable of transforming you into the Hulk.
3. Creatine is Like a Steroid
Creatine is naturally found in foods and the body, and it’s nothing like a hormone or steroid, Gray says. It’s completely safe to use daily (unless you have kidney issues, but more on that later) and doesn’t come with any of the weird side effects of hormones or steroids.
Key Benefits of Creatine for Women
Though creatine has long been considered a men’s supplement, that’s simply not the case. “Most research on creatine has historically focused on men,” says Chira. “However, creatine is not just for men, and it’s not just about muscle growth.” In fact, research on creatine in women is really taking off—and with promising results. Here are seven benefits that should definitely be on women’s radars.
1. Improves Muscle Health and Strength
Creatine has been shown to help build lean muscle mass and enhance strength in women, especially postmenopausal women experiencing muscle loss. It is particularly effective here when combined with resistance training.
Read More: 6 Strength Training Tips Specific To Women
“Women, especially as they age, struggle to increase or maintain muscle mass,” says Gray. Considering that strength has been implicated in longevity, the importance of muscle isn’t something to gloss over. Creatine can support healthy muscle strength and mass, which in turn supports women’s ability to stay active and independent, and thus overall quality of life and long-term health.
2. Boosts Energy and Workout Performance
By increasing ATP—which is the primary energy source for muscle contractions (among other body functions)—creatine boosts energy, power, and endurance. It’s particularly famous for supporting higher-intensity exercise efforts like strength training or sprinting, ensuring you have maximum available energy to push your hardest.
These perks carry over into your post-workout period, too. “Creatine is also excellent for supporting weight lifting and endurance workouts by improving recovery and decreasing muscle soreness,” Gray notes.
3. Helps with Weight Management
Creatine can indirectly support weight management by increasing workout performance and supporting recovery, which allows you to push harder and be more consistent with your routine. Of course, its benefits for building muscle are also good news for a healthy body composition. “Muscle is metabolically active, meaning the more muscle you have, the higher your resting metabolic rate,” explains Chira. A higher resting metabolic rate means you burn more calories even at rest. Research suggests creatine’s impact is significant, with studies finding it helps the body preserve muscle even while shedding fat.
In case you’re wondering: “While women may see a slight increase in actual weight from muscle gains, they will see improved tone and definition in their muscles and their clothes will fit better,” Gray says. So pay no mind to the number on the scale.
4. Supports Bone Health
When combined with strength training, creatine can support bone density, potentially helping promote long-term bone health and independence, research suggests. It does so, in part, by stimulating osteoblast activity while inhibiting osteoclasts, promoting bone formation and warding off bone tissue breakdown. Plus, better workout performance and stronger muscles mean women will exert more force on their bones during exercise, which is a key stimulus for improving muscle strength and health.
5. Enhances Cognitive Function (and Possibly Mood)
Studies show that creatine may enhance brain energy levels, which is good news for both cognitive function and mood. “Creatine isn’t just for muscles; it also fuels the brain,” says Chira. “Research suggests it can promote focus, memory, and mental resilience, particularly during stressful periods or when sleep is lacking.”
Read More: 8 Small Ways To Support Your Mental Health Today
On the mood front, studies suggest creatine may also support healthy levels of the feel-good hormone dopamine in the brain. This could contribute to potential benefits for easing feelings of anxiety and lifting low mood.
6. Provides Hormonal Support
Some research suggests creatine may help manage hormonal fluctuations during menstruation, perimenopause, and menopause. In fact, the authors of one 2021 review suggest the compound can offer support throughout many stages of women’s reproductive health journeys. And one 2024 review published in Food Science & Nutrition identified a link between higher creatine consumption and menstrual cycle regularity and obstetric and pelvic health.
7. Reduces Fatigue
Thanks to its ability to keep the body’s cells well fueled, creatine can help reduce fatigue caused by illness, sleep deprivation, or physical demands (like exercise), studies show. This can support women with busy lifestyles or chronic health concerns, or who are experiencing hormonal changes, as well as shorten recovery time between workouts.
How to Use Creatine
Remember when we said creatine is very well studied? There are hundreds of peer-reviewed scientific papers out there on the compound. “Creatine is one of the safest sports supplements when taken correctly,” says Gray.
And, lucky for you, supplementing is pretty straightforward. “There’s no need for complicated dosing schedules or cycling,” says Chira. “Simply take it daily and allow your muscles to reach full saturation over time.” (FYI: Saturation refers to the point at which your muscles’ creatine stores become maxed out, ensuring maximal benefits.)
If fitness is your top priority, “the typical dosage is three grams,” Gray says. That said, you may want to take a dose before and after your workouts. On training days, she recommends taking a dose of creatine 30 to 60 minutes before working out and another again after. On non-training days, take it whenever!
More focused on cognition and mood? “For warding off brain fog and optimizing brain function, a daily dose of five grams appears to be optimal,” Gray notes.
In this case, “the best time to take creatine is whenever you’ll remember to take it consistently,” adds Chira. “Creatine doesn’t provide an immediate effect; it works by gradually increasing the body’s creatine stores over time.”
Beyond that, the experts recommend staying hydrated to prevent muscle cramps and staying regular with your creatine routine to ensure you get the most possible benefits.
While there are a number of creatine options out there these days, the experts recommend starting with creatine monohydrate, which is the “most researched and effective form,” says Gray. “It’s highly bioavailable, easily absorbed, and more cost effective [than others].”
Should Anyone Avoid Creatine?
There are some cases in which people should proceed with caution. “Anyone with a pre-existing kidney condition should check with their healthcare provider before trying creatine,” says Gray. “Your provider may approve your use of it, but it’s important to note it can raise levels of creatinine, one of the markers used to determine kidney health.”
Pregnant or breastfeeding individuals should also exercise caution, as there’s limited research on creatine use during these life phases.
Key Takeaway
Gone are the days when creatine was touted just for men. This superstar supplement can have impressive benefits for women’s health, from supporting bone density to boosting mood—in addition to the fitness perks that made creatine so famous.