Creatine for Women: Everything You Need to Know

No longer aimed just towards bodybuilders, creatine has quickly become a supplement known for supporting women’s health, especially for those who are athletes (of all levels) or are in perimenopause or menopause. But, is creatine for women safe, effective, and worth trying? Learn more about what creatine is, how it works in the body, benefits for those assigned female at birth, and how to use it safely as part of your health routine.

If you have checked out any wellness influencer’s IG or TikTok lately, you may have seen them talking about the benefits of creatine for women. Yes, that creatine, the one that all the boys in your high school hoping to bulk up were pounding back in the day. But so much about creatine has changed in recent years, including knowledge of how it may support strength, energy, and cognitive health for women and those assigned female at birth. And let’s not forget a key factor in all of this: Creatine supplements are better than ever before. You can find those that aren’t chalky and gritty (and, in turn, really tough to choke down), making them suitable as a daily supplement. Read on about the fitness, longevity, and brain health benefits of creatine, learn to make informed supplement decisions, and discover how to use creatine in your personalized care plan.

What is creatine?

“Creatine is a compound naturally found in the body that supplies energy to muscles and the brain by supporting the production of ATP [adenosine triphosphate],” says registered dietitian nutritionist Eliza Whitaker. “ATP is a molecule that supplies the body with its main source of energy at the cellular level,” she explains. 

You can consume creatine through animal-based foods, and your body also produces about one gram of creatine per day. Creatine is also a popular dietary supplement, available in powder form, which is mixed with a liquid before consuming. There are numerous creatine benefits, say experts. 

Effects of creatine on physical performance

Creatine is stored in your muscles. Because creatine is involved in energy production, it can be especially useful for “short bursts of intense physical activity, such as weightlifting, sprinting, or high-intensity interval training,” says Wan Na Chun, MPH, a registered dietitian and personal trainer. (That said, creatine may not be as useful for endurance activities like marathon training or long-distance cycling.)

However, creatine boasts benefits beyond the gym. “Studies show that as women age and undergo hormonal changes like perimenopause or menopause, [they] experience decreases in estrogen, which can contribute to a decrease in muscle protein synthesis,” Chun explains. We also tend to lose muscle mass with age. “Creatine supplementation for women throughout perimenopause or menopause can be especially beneficial for slowing down the rate of muscle and strength loss, especially when combined with regular strength training.”  

Cognitive benefits of creatine

Creatine may play a role in brain energy metabolism to improve cognition, protect brain neurons, and positively affect neurotransmitters, chemicals in the brain that help regulate mood. It’s even been explored as an add-on treatment for depression, though more research is needed. (Creatine is not considered a sole or alternative treatment for mood disorders.) 

In addition, Chun points out that sleep disturbances are a common feature of perimenopause and menopause. “Creatine supplementation has been shown to decrease mental fatigue and enhance cognitive performance, which can both be affected by poor sleep,” she says. What’s more, creatine supplementation may also be linked to improvements in sleep quality, helping you feel more well-rested.

Boosting energy with creatine

Creatine may give you a little extra support in countering mental and physical fatigue. When it comes to physical fatigue, creatine is converted into phosphocreatine in the body, which accelerates ATP production (the energy fuel for muscle contraction). The supplement may also reduce mental fatigue when your brain is stressed and stretched during tough tasks. Why? A stressed brain drains phosphocreatine from your cells, impairing ATP. When you get more creatine on board, you can create more ATP to feed the part of your brain responsible for cognitive tasks like attention and memory.

Of course, keep in mind that creatine is not considered a cure for energy problems. Energy can be low for a multitude of reasons, including poor sleep, mood disorders, stress, and undiagnosed disease. It’s important to take a look at your overall lifestyle, as well as other symptoms you may be experiencing, to get the full picture on if creatine may be helpful for you and what additional lifestyle changes are needed.

Choosing the best creatine supplement

You can get creatine through food like meat and seafood. There are about 500 milligrams (mg) in a 4-ounce serving of beef. “However, even for people who regularly eat these foods, the typical daily intake of creatine from diet alone is usually between one and two grams, which may not be enough to fully maximize muscle stores,” says Chun.

This is something Whitaker echoes: “While I always advocate for food first, supplementation can ensure adequate and consistent intake.” According to her, you might benefit from taking creatine if: 

• You’re experiencing muscle loss
• You have low energy
• You have challenging cognitive issues like brain fog
• You’re active and want to boost strength training results

In order to choose the best creatine supplement, Whitaker advises looking for a creatine monohydrate that is micronized. This means that the creatine particles are very small, making it easier to dissolve in liquids (reducing any unpalatable gritty texture). “This will be better absorbed and is less likely to cause gastrointestinal discomfort,” she explains.

Finally—and perhaps most important—choose a third-party-tested creatine supplement, a designation essential for ensuring a high-quality supplement that is accurately labeled and free from contaminants. Be careful if purchasing gummy creatine supplements, as some testing has shown that these gummies contain very little, if any, actual creatine.

How to start taking creatine

Follow the dosage instructions on your specific creatine supplement. Typically, the recommended dose is three to five grams per day, says Whitaker. Take this with or without food at any time of your day. Research shows that there isn’t a benefit to taking creatine before or after exercise. In fact, you don’t need to time it around your workout at all, says Whitaker. Build this into your routine during a time of day you will remember to take it, such as with breakfast or when you wake up.

Some people opt to do a creating loading phase, which is where you take a larger initial dose of creatine (20 to 25 grams) for about the first week. This allows for quick muscle saturation. However, for health and longevity benefits, this loading phase isn’t needed—and these higher doses can leave you more vulnerable to GI problems like diarrhea that turn you off to continuing creatine supplementation.

It is important to be consistent with it—creatine is taken daily, whether you have a workout in your schedule or not. This ensures your muscles stay saturated with creatine, adds Chun. 

Feel free to mix creatine into a liquid that you enjoy, in order to improve its taste. That might be water, a 100% (no-sugar-added) fruit juice, smoothie, protein drink, hot or iced coffee. The key is to find what appeals to you in texture and taste so that you’re comfortable with taking it daily. 

There’s a bonus to having it with liquid, as this will help hydration levels. “Creatine draws water into the muscle, so it’s important to stay adequately hydrated so the rest of your body is able to get the water it needs,” says Whitaker.

Side effects and when to talk to a provider

There are a few main creatine side effects to watch out for:

Possible (mild) weight gain

One of the ways creatine works is by increasing water retention. When your body holds onto more water, you can see the scale jump up. This is typically mild, though it can bother some people. (And remember it’s not fat mass you’re picking up, but water.) Research suggests that people may gain around 1 to 2% of their body weight. The biggest risk of this initial weight gain is if you’re in the “loading phase,” and taking higher doses, but again, this isn’t necessary for women.

Gastrointestinal distress

Some research has found that some people report GI issues while taking creatine (like diarrhea, especially when taken in higher amounts), though a review of studies that involved more than 13,000 people concluded that creatine supplementation did not increase the frequency of side effects compared to a placebo. 

Muscle effects

There are anecdotal reports of muscle cramping or stiffness.

That said, everyone is different, so if you feel generally bloated or crampy while taking creatine, talk to a healthcare provider to create a strategy that will be more comfortable for you. 

Is creatine safe? What women need to know

Creatine is safe for healthy adults to take in the short- and long-term. Research has shown that doses ranging from 0.03 to 0.8 gram per kilogram of body weight for up to five years is safe. It does not appear to cause kidney dysfunction, but if you have renal failure you should consult your healthcare provider before adding creatine to your routine. In addition, if you are pregnant or breastfeeding, talk to your OB/GYN before supplementing—while creatine is a natural component of human milk, there’s a lack of safety data when it comes to supplementing during this time. Best to talk to your provider about this (and any supplement) you’re taking.

Frequently Asked Questions (FAQs)

What does creatine do for women?

Although creatine is a compound that is naturally stored in our muscles, females store much less of it compared to males. Taking a creatine supplement may help improve strength, muscle growth, and exercise performance and have positive effects on mood, cognition, and energy during pre, peri-, and post-menopausal years.

What should a woman know before taking creatine?

Although some people enter an initial “loading” phase where they take larger doses of creatine, this isn't necessary. Instead, stick to a three- to five-gram serving per day of micronized creatine monohydrate. Take the supplement during any time of day, but remember to take it daily (not just on days you are working out). If you experience side effects that make you uncomfortable, such as bloating or weight gain, talk to a healthcare provider.

Are there any negative effects of creatine for women?

Creatine is generally a safe supplement for healthy females. Some studies show that people may report gastrointestinal side effects, though this is most likely when taking larger amounts of creatine. Muscle cramps and stiffness may occur as well. Although creatine is unlikely to harm healthy kidneys, if you have a history of kidney disease, speak to a healthcare provider before supplementing.

Should women take creatine if they're trying to lose weight?

Creatine can be helpful for improving body composition by helping to increase muscle mass, as the supplement can help support muscle energy, giving you the ‘push’ you need to work harder in a workout. There’s also some research suggesting that combining creatine with a resistance exercise routine can encourage fat loss, as well. However, some people experience a mild, initial weight gain of about one to two percent of their body weight due to water retention. Keep this in mind as you’re tracking your weight.

Conclusion

Creatine supplementation can benefit females in a variety of ways, including improving muscle retention, supporting them through hormonal transitions, and improving brain performance. That said, it’s a supplement, meaning creatine may be part of a wellness routine, but it shouldn’t be the basis for it. If you’re seeking ways to maintain strength, improve conditioning, and age well, creatine may be a good addition. Connect with a trusted healthcare provider like one at Parsley Health, for functional, personalized supplement support that promotes health and longevity, helping you feel your best throughout each new stage of life.

Key takeaways

• Creatine is a compound found in the body that supports energy production and muscle function. Our bodies naturally make it, we consume it via animal products in our diet, and it is available as a supplement.
• Creatine benefits include promoting gains in muscle mass and strength, as well as cognitive and mood support.
• Most recommendations advise a three- to five-gram daily dose of micronized creatine monohydrate. It is not necessary to time it around workouts, but be sure to take it daily. Consistency is key to reaping the benefits.
• Creatine is safe for healthy adults, though there are some reports of side effects like GI distress. If you’re pregnant or breastfeeding, ask your provider if creatine is safe for you to take.