6 Science-Backed Reasons Women Should Be Taking Creatine

Walk into any supplement store–or scroll through social–and you'll see endless powders, pills, and promises. From fat burners to collagen boosters, the wellness world is packed with products claiming to transform your body and mind. But let's be honest: most of them are more hype than science.

Creatine, however? It's different. It's one of the most researched supplements out there, with decades of solid science backing up its benefits. It's safe and generally consideredaffordable.And despite its long-standing reputation as something only bodybuilders use, creatine can help boost your strength, endurance, recovery, and even brain health.

So if you've ever wondered whether it's worth adding to your wellness routine, we'll cut straight to it: The answer is a resounding yes. Let's break it down.

Women have long shied away from creatine, fearing it'll make them bulky or drastically change their physique. (Spoiler alert: It won't.) Creatine isn't a steroid; it's your body's natural energy booster. It's made from amino acids and stored in your muscles, where it helps produce ATP—the fuel your body needs for short bursts of high-intensity activity, says Jaclyn Sklaver, MS, CNS, CDN, LDN, a sports nutritionist, NASM-certified personal trainer and a USAW-L1 weightlifting coach.

No.While often confused with amino acids, creatine isn't one of the 20 building blocks of protein, according to Harvard Health Publishing. However, your body does make creatine using three amino acids: arginine, glycine, and methionine. So, while it plays a key role in muscle function, it's not the same as dietary protein.

Your body naturally produces creatine in the liver, pancreas, and kidneys. But here's the catch: It can only produce so much on its own, says Yasi Ansari, MS, RDN, CSSD, a certified specialist in sports dietetics and spokesperson for the Academy of Nutrition and Dietetics.

Because creatine production is regulated by the availability of certain amino acids, your body typically only produces around one gram per day–which is not enough to fully supply your muscles. To make up for the difference, you can get more creatine from dietary sources like red meat and fish, according to the Mayo Clinic.

However, it's tough to reach optimal levels through diet alone—especially for people assigned female at birth, who naturally have about 70 to 80 percent lower creatine stores than those assigned male at birth, per a March 2021 review in ‌Nutrients‌.

That's why supplementation can be a game-changer. By increasing your intake, you can maximize creatine's benefits for your muscles, heart, and brain.

Creatine is one of the most widely studied supplements in the world. For years, creatine research has focused on men (and, more specifically, male athletes). But more recent studies are shedding light on how creatine works for women–and the results are super promising for women at all life stages.

‌1. Boosts Strength and Performance‌

Creatine helps your muscles produce more energy (aka ATP) and activates muscle protein synthesis (via the mTOR pathway), says Sklaver. "More ATP means more power, endurance, and better performance."

The March 2021 review in Nutrients supports this, showing that creatine supplementation effectively improves strength and exercise performance in women. Simply put: Whether you lift weights, run, or do yoga, creatine can enhance your performance and help you push harder in workouts.

‌2. Supports Muscle Tone and Fat Loss‌

Contrary to the myth that creatine makes you bulky, research actually shows the opposite: a July 2024 review in the ‌Journal of the International Society of Sports Nutrition‌ found that creatine supplementation increases fat-free mass (the weight of your body excluding fat, mainly consisting of muscle, bone, and water) and slightly reduces body fat percentage.

It's important to note that the effects on body composition were greater when paired with resistance training. After all, more muscle means a higher metabolism, which can aid in long-term weight management. (Oh, and if you've heard that creatine causes you to hold onto water and bloat, fear not: it's minimal and actually aids muscle development, says Sklaver.)

‌3. Speeds Up Muscle Recovery‌

Creatine doesn't just help you work harder. By replenishing your muscle's creatine stores, it allows for quicker recovery, says Ansari. It also supports hydration, reduces inflammation, and protects against oxidative stress, helping you bounce back stronger after tough workouts, Sklaver adds.

‌4. Enhances Brain Health and Mood‌

Creatine isn't just for your muscles—it can be's a brain booster, too. It crosses the blood-brain barrier, supporting cognition, memory, and even mood, says Sklaver.

Studies show creatine may improve short-term memory and reasoning skills, particularly in older adults, stressed individuals, and vegetarians. And a January 2025 study in ‌European Neuropsychopharmacology‌ found that five grams of daily creatine improved depression symptoms in adults undergoing cognitive behavioral therapy.

‌5. Helps During Menopause and Aging‌

Post-menopausal women face muscle and bone loss due to lower estrogen levels. Creatine may help address these effects by supporting muscle size and function. This was especially found to be true in post-menopausal women when taken at higher doses of 0.3 gram per kilogram of body weight daily.

Research suggests that combining creatine with protein intake and resistance training (two to three times per week) can significantly benefit post-menopausal women's musculoskeletal health, says Ansari.

‌6. May Protect Your Heart‌

The heart requires a lot of energy to do its job, and creatine plays a key role in supporting the ATP production within your cardiac muscles. For starters, it helps buffer pH levels, reducing lactate buildup in working muscles. This improved acid-based balance can improve endurance performance and reduce overall cardiovascular strain during intense physical activity.

What's more, some research suggests creatine may help lower triglycerides and homocysteine levels (markers associated with heart disease risk), according to Mount Sinai.

An April 2021 paper in ‌Nutrients‌also indicates that creatine supplementation may help those with heart failure improve exercise capacity, though results have been mixed and require further research.

Before reaching for a supplement, it's always a good idea to start with your diet, says Ansari. "But if you're looking to optimize your intake, supplementation can help fill in the gaps."

Your dosage depends on your goals. Here's what the research (and Ansari) recommends:

• ‌Loading Phase:‌ 5g, four times per day for five days (loading phase is optional, but speeds up results for female athletes)
• ‌Muscle Maintenance:‌ 5g per day
• ‌General Health:‌ 3g per day is great, but 5g is ideal.
• ‌Brain Health:‌ Higher doses of 8-10g per day (possibly up to 20g per day) may be needed for optimal benefits.

When's the best time to take creatine? Whenever you'll actually take it. While some studies suggest post-workout is slightly better, the difference is small, says Sklaver. What matters most? Consistency.

Not all creatine is created equal. To get the best bang for your buck, follow these tips from Ansari and Sklaver:

• ‌Go for "creatine monohydrate."‌ It's the most researched and effective form—don't fall for fancy alternatives.
• ‌Look for "micronized" creatine.‌ This means smaller particles for better absorption and faster digestion.
• ‌Avoid "proprietary blends."‌ If a label doesn't specify the exact amount of creatine, it's probably not worth your money.
• ‌Check for third-party testing.‌ Look for certifications like NSF-Certified for Sport or Informed-Sport to ensure purity and safety.

Creatine is generally safe when taken at recommended doses, says Ansari. (In fact, according to a 2017 article in the ‌Journal of the International Society of Sports Nutrition‌, supplementation has been shown to be safe up to 30 grams per day for five years in healthy individuals.)

That said, it's not for everyone. If you have kidney disease, high blood pressure, or liver disease, you'll want to check with your doctor before supplementing.

Some people may also experience mild side effects like gas, bloating, or stomach discomfort, especially when starting, says Ansari. If you find yourself to be extra sensitive, start with a lower maintenance dose (5g per day) instead.

Before making any big changes to your diet or supplementation stack, it's always best to check in with a physician or registered dietitian (RDN) to ensure creatine fits your individual needs.

But if you take any of the following medications, you'll definitely want to talk to your doctor before using creatine:

• ‌NSAIDs (Advil, Motrin, Aleve):‌ May increase kidney damage risk.
• ‌Caffeine:‌ May reduce creatine's effectiveness and increase dehydration risk
• ‌Diuretics (water pills):‌ Can lead to dehydration and kidney strain.
• ‌Cimetidine (Tagamet):‌ May increase kidney damage risk when taken with creatine.
• ‌Drugs that affect kidney function (e.g., Probenecid for gout):‌ Creatine may put extra stress on the kidneys when combined with these medications.

Creatine is one of the most studied supplements in the world, with a long track record of safety when taken at recommended doses. It's a simple, affordable, and effective way to support overall health and performance.

For women looking to stay strong, energized, and sharp–both in the gym and daily life–creatine is one of the best (and most science-backed) supplements out there.