Should Women Take Creatine? What the Science Says
Creatine has long been associated with bodybuilding and male-dominated fitness culture, but research over the past decade tells a very different story. Increasingly, creatine is being studied for its potential benefits for women, not just for strength and exercise performance, but also for cognitive health, energy and healthy ageing.
So should women take creatine, and who is it actually for?
Here is a clear, science-led look at what creatine does, how it may benefit women specifically, and what to consider before adding it to a routine.
What Is Creatine?
Creatine is a naturally occurring compound found in small amounts in foods such as red meat and fish, and it is also produced by the body. It plays a key role in cellular energy production, particularly during short bursts of physical or mental effort.
Women tend to have lower natural creatine stores than men, partly due to lower muscle mass and dietary intake, which is why supplementation may be more relevant for some women.
Potential Benefits of Creatine for Women
Strength and Exercise Performance
Creatine supports strength, power and high-intensity exercise performance. For women, this can translate into improved training capacity without causing bulky muscle gain.
Support for Lean Muscle and Metabolic Health
Creatine can help women preserve lean muscle when combined with resistance training, which may be especially relevant during perimenopause and menopause.
Cognitive and Mental Energy Support
Emerging research suggests creatine may support brain energy metabolism and reduce mental fatigue, particularly during periods of stress or sleep deprivation.
Potential Benefits During Ageing
Studies in older women show improvements in strength and functional performance when creatine is combined with resistance training.
Is Creatine Safe for Women?
Creatine is one of the most extensively researched supplements available. In healthy women, long-term studies have found creatine to be safe when taken at recommended doses.
Women with existing kidney conditions, or who are pregnant or breastfeeding, should consult a healthcare professional before supplementing.
How Women Typically Take Creatine
The most studied form is creatine monohydrate.
A daily dose of 3 to 5 grams is effective for most women. Loading phases are unnecessary.
Creatine can be taken at any time of day. Consistency matters more than timing.
Common Concerns
Water Retention
Any water retention is typically temporary and occurs within muscle cells.
Weight Gain
Small changes in weight are usually due to water content, not fat gain.
Hormones
There is no evidence that creatine negatively affects female hormones.
The Bottom Line
Creatine may offer meaningful benefits for women, including strength support, cognitive energy and healthy ageing, when used consistently and appropriately.
Sources
International Society of Sports Nutrition
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
National Institutes of Health
https://ods.od.nih.gov/factsheets/Creatine-Consumer/
Journal of the International Society of Sports Nutrition
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Frontiers in Nutrition
https://www.frontiersin.org/articles/10.3389/fnut.2021.636859/full