Scroll through any health and fitness influencer’s feed, and you’ll likely find multiple glowing reviews for creatine.
Women especially rave about creatine’s benefits for exercise recovery, muscle growth, exercise performance, skin health, weight loss, menstrual challenges, and more.
As with any trendy fitness supplement, this brings up a lot of questions in the minds of savvy consumers, including:
- Are these claims legit? (spoiler alert: many of them are, AND creatine is one of the most-studied fitness supplements)
- What is creatine? (hint: it’s not an essential vitamin)
- Is creatine safe? (generally yes, with some exceptions)
- And can there be side effects? (yes)
We’ll expand on all these questions and more as we discuss the benefits and potential drawbacks of creatine for women.
What is Creatine?
Creatine is a compound made from three amino acids: arginine, glycine, and methionine.
It is made naturally within the body and found in certain foods, such as meats, fish, and dairy products.
Creatine is not an essential nutrient, meaning the body can make its own creatine, which it stores primarily in the muscles.
The body uses creatine to create energy from ATP, which is essential for building muscle, boosting energy during workouts, supporting brain and metabolic function, and more.
Creatine is also available as a supplement and is used primarily to boost exercise performance, build muscle, and speed recovery.
What Does Creatine do for Women?
Until recently, creatine was mainly promoted to athletes to increase their exercise performance and endurance when sprinting, lifting weights, or performing other forms of intense exercise.
Although its effects have mainly been studied in male athletes, female athletes, and fitness enthusiasts have become increasingly interested in creatine’s fitness benefits.
This is partly because creatine can help build muscle, which can be more challenging for women than men.
Women produce 70-80% less creatine in muscles than men, and studies suggest supplementing with creatine may help women build muscle faster and make muscles appear more prominent (we’ll get to those studies shortly).
Women take creatine for various reasons, but primarily, it is used as a sports nutrition supplement to help with muscle building, faster workout recovery, and energy and endurance during exercise.
Women also use creatine facial products to improve skin health, and many report improvements in overall energy, their menstrual cycles, and even overall hormonal balance from creatine supplementation.
Next, we’ll explore the evidence behind the creatine craze for women’s health and fitness.
What are the Benefits of Creatine for Women?
As mentioned previously, the effects of creatine have been primarily studied in men.
However, new research suggests many of the same benefits apply to women, with additional perks for menstrual health and even cognitive function.
For this reason, some experts believe creatine supplementation may be even more beneficial for women than men.
Benefits may also be more pronounced for vegans or vegetarians who do not get much creatine from their diets.
The following are seven creatine benefits for women.
1: Creatine May Promote Muscle Growth and Exercise Performance
As mentioned previously, creatine provides the building blocks for ATP, your body’s primary source of cellular energy.
ATP is also essential for muscle building, contraction, energy production during exercise, and workout recovery.
Creatine helps build muscle by attracting water into the muscles. This increases levels of a muscle-growth-enhancing hormone known as IGF-1, which also improves exercise performance and recovery.
Multiple studies have shown improvements in muscle growth and appearance, exercise performance, and stamina (think lifting heavier and running faster) in women taking creatine.
For example, one study published in the journal Nutrients showed women taking creatine for 10 weeks experienced a 15% boost in exercise performance, compared to 6% in men, which suggests creatine supplementation may be especially beneficial for women.
2: Creatine May Speed Exercise Recovery
Staying motivated to exercise can be challenging, especially if you know you’ll be sore and tired for a day or more afterward.
This prevents many women from sticking to their exercise routine and/or increasing their intensity or weight load.
If this sounds like you, creatine may help.
As mentioned previously, creatine’s ATP-boosting effects allow the body to create more energy, which lets you workout harder without losing steam.
A growing body of research suggests this extra energy may also help speed recovery, fight exercise-induced fatigue, and reduce muscle soreness, but more research is needed.
3: Creatine May Offer Benefits for Menstrual Health
Menstrual health issues such as PMS, which can include cramps, mood swings, skin breakouts, sleep disturbances, and fatigue, affect up to 3 out of 4 women.
These symptoms can range from mild to life-altering. Yet, modern medicine offers very few solutions beyond pharmaceuticals, like birth control pills and OTC painkillers.
For those searching for natural alternatives, creatine may help.
Although more research is needed, many women report improvements in their menstrual cycle, including less cramping, less PMS, and better emotional well-being.
Studies suggest this may be due to creatine’s positive effects on brain function, which may help promote a more even mood throughout the month.
It’s also hypothesized that creatine’s benefits for muscular function may translate to uterine muscles, resulting in less cramping and better overall tone.
Creatine also has antioxidant properties, which may help support normal inflammatory response and help ease various PMS symptoms.
Finally, we know female hormones, like estrogen, affect creatine synthesis. Therefore, some experts hypothesize that creatine supplementation may help maintain optimal creatine levels, which may benefit the menstrual cycle.
Ultimately, more research is needed. However, creatine supplementation may be a viable, low-risk natural alternative for a smoother and happier period.
4: Creatine May Promote Healthy Cognitive Function (Especially in Women)
Creatine isn’t just great for physical health, research also suggests it may provide a brain boost, especially for women.
Specifically, creatine has been shown to help promote normal cognitive processes related to the frontal cortex such as memory, learning, and attention.
It’s also been shown to influence energy production in the brain and positively influence brain cell survival.
Regarding creatine’s specific brain health benefits for women, a review in the journal Nutrients said this:
“Females have been reported to have lower levels of creatine in the brain, particularly the frontal lobe, which controls mood, cognition, memory, and emotion. As a result of sex differences in brain creatine concentrations, supplementation may be even more effective for females for supporting a pro-energetic environment in the brain.”
Creatine supplementation has also been shown to promote better mood and emotional well-being in women when combined with antidepressants.
5: Creatine May Provide Exceptional Skin Health Benefits
Creatine is fast becoming a popular ingredient in skin care products, promising firmer skin, fewer fine lines, and improved skin tone.
But, does it work?
According to The Journal of The American Academy of Dermatology it does.
They compare the benefits and function of creatine in skin to that of CoQ10, it has a protective and restorative antioxidant effect that helps replenish cells and fight signs of aging.
Specifically, in vivo (test tube) studies suggest topical application of creatine has photo-protective effects on cells, which can help:
- Reduce wrinkles,
- Reduce signs of photo-aging,
- And boost collagen, glycosaminoglycan, and ceramide synthesis.
Bottom line, topical application of creatine may help protect and rejuvenate aging skin.
6: Creatine May Prevent Muscle Loss In Menopausal Women
Sarcopenia, the gradual loss of muscle, is a common condition in older adults, particularly menopausal and postmenopausal women.
Osteopenia and osteoporosis, the thinning of bone, are also common in older women.
This is partly why health professionals recommend strength training and weight-bearing exercises for older people as a form of treatment and prevention.
Some studies suggest adding a high dose of creatine—up to 8 grams per day—to a strength training program may multiply the benefits for women by increasing lean mass and protecting bone health. Creatine supplementation may also help reduce the risk of falls in older women.
However, not all studies showed the same level of benefit, so more research is needed.
7. Creatine May Provide Special Benefits for Women Over 40
Creatine is a popular supplement for women over 40 because of its previously mentioned effects on preserving muscle and bone density, which can wane as early as perimenopause.
As you’ve just learned, creatine may also help reduce signs of aging, boost energy, promote hormonal homeostasis, and protect cognitive function, all of which are essential for women over 40.
All of this is why creatine is commonly recommended by integrative women’s health doctors specializing in perimenopause and menopause.
How Much Creatine Should Women Take?
Our bodies make about 1-2 grams of creatine per day.
Experts generally recommend 3-5 grams of creatine every day for optimal muscle health benefits.
However, some women may benefit from more or less depending on their health and fitness goals.
Talk to your healthcare practitioner for individual recommendations.
Are There Any Creatine Side Effects?
Creatine supplementation is generally well-tolerated in healthy people with very few side effects reported.
Some evidence suggests creatine supplementation may be contraindicated for those with kidney disease, and there is some evidence it may cause kidney damage in some people, but the evidence is mixed so more research is needed.
Creatine can also cause bloating or gastrointestinal discomfort when taken in high or normal doses.
Finally, taking very high doses of creatine, known as “loading,” may reduce your body’s normal production of creatine, though this should return to normal after six weeks.
People taking certain medications, such as diabetes medications, should talk to their doctor or pharmacist before taking creatine, as it may change blood sugar levels.
Although there is evidence creatine may provide some benefits during pregnancy, it may not be safe or appropriate for everyone so talk with your doctor.
Creatine supplementation is generally considered very safe, and very few side effects have been reported in healthy people.
Talk to your healthcare practitioner for individual recommendations.
When is the Best Time to Take Creatine?
There is some evidence to suggest creatine may be most helpful for exercise-related purposes when taken after exercise, but the evidence is limited.
Therefore, you can take creatine pre- or post-workout or any time of day.
Food Sources of Creatine For Women
Creatine is found in animal-based foods, including:
- Red meat
- Pork
- Fish
- Seafood
- Dairy products
Most people who eat meat get about 1-2 grams of creatine per day from food.
What Is The Best Form Of Creatine For Women?
Creatine monohydrate is considered “the gold standard” as it is the most studied form of creatine.
When choosing a creatine supplement (or any supplement) be sure to source from a reputable company that is cGMP certified and tests their products for contaminants, potency, and authenticity, and contains no artificial flavors, colors, or fillers, like Biochem’s certified gluten-free micronized Creatine Monohydrate.
Unfortunately, the fitness supplementation industry has a reputation for producing subpar or even unsafe products, so choosing a reputable brand is essential.
Creatine For Women FAQs
Q: Is creatine safe for everyone?
A: As mentioned previously, the majority of studies have shown little to no side effects from creatine supplementation.
However, there is some evidence it may be contraindicated for those with kidney disease or those taking certain medications.
Ask your healthcare practitioner before beginning a creatine supplementation program.
Q: Do I need a creatine supplement to build muscle?
A: No. You can build muscle and work out effectively and efficiently without creatine supplementation.
However, research suggests supplemental creatine may help you build muscle faster and improve exercise performance and recovery. A potential win-win-win for fitness enthusiasts and athletes.
Q: Who benefits most from creatine supplements?
A: Research suggests women may benefit most from creatine supplements due to their naturally lower levels of creatine.
Older women may also find particular benefits for preserving lean mass and bone health, but more research is needed.
Vegans and vegetarians may also benefit more from creatine supplementation due to lower intakes in plant-based diets.
Many athletes also report significant benefits from taking creatine.
Q: Can you take too much creatine?
A: Research suggests taking even short-term high doses of creatine, such as during a loading phase which includes up to 25 grams per day, is safe for healthy people.
Loading or higher doses may result in some gastrointestinal discomfort.
For daily consumption, 3-5 grams daily is recommended by most experts.
Q: What’s the difference between creatine and creatinine?
A: Creatine is a compound that helps supply energy to muscles. Creatinine is the by-product of the breakdown of creatine that’s excreted by the kidneys.
Q: Is it safe to take creatine if I have kidney problems?
A: Probably not, but more research is needed. Talk to your healthcare practitioner first if you have kidney disease or suspect kidney problems.
Q: Can creatine help with fertility?
A: Although anecdotal reports of creatine supplementation helping fertility are on the rise and we know creatine affects reproductive hormones, like estrogen and testosterone, there is no scientific evidence to support a definitive link between creatine supplementation and fertility. More research is needed.
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References Mentioned In This Article
- “Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men”. Int J Sport Nutr Exerc Metab.
- “Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults”. Int J Sport Nutr Exerc Metab.
- “Creatine supplementation nullifies the adverse effect of endurance exercise on the subsequent strength performance”. Rodrigo Vitasovic Gomes1 and Marcelo Saldanha Aoki1,2.
- “Creatine Supplementation in Women's Health: A Lifespan Perspective”. Nutrients.
- “Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review”. Nutrients.
- “Premenstrual syndrome (PMS)”. US Dept On Health and Human Services Office on Women’s Health.
- “Topical application of creatine is multibeneficial for human skin”. Journal of the American Academy of Dermatology, Volume 52, Issue 3, P32.
- “Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation”. Journal of Clinical Medicine