KEY TAKEAWAYS:
• While creatine has been marketed primarily to men in the past, emerging research is showing potential benefits for women who take creatine supplements.
• Creatine occurs naturally in your body. It is not a steroid, and supplementing with it is considered safe.
• Creatine supplementation may offer benefits for women, including improved bone health, cognitive function and athletic performance.
SUMMARY:
Creatine is a naturally occurring substance that’s grown in popularity as a supplement, and that may offer benefits for women who take it. These benefits support women at all stages of life and include improved bone health, cognitive function and athletic performance.
Creatine has been marketed to a primarily male, bodybuilder audience for decades, and most women either don’t know about the benefits of this supplement or even avoid it. Now, as creatine rises in popularity — with new research to back it — women are asking more questions about how it might benefit their health.
What is creatine?
Creatine is a substance that your body naturally produces and is primarily stored in your skeletal muscles. You can get additional creatine through your diet, when eating things like red meat, poultry and fish. Creatine is made from amino acids (the building blocks of proteins) and supplies energy to your muscles and brain.
There are lots of myths about creatine supplementation for women, but it’s important to remember:
- Creatine is not a steroid.
- There has been no evidence that recommended dosing of creatine causes kidney damage in someone without kidney disease.
- There’s no research to show that creatine use leads to hair loss.
What does the research say about women taking creatine?
While creatine has been promoted as a bulking supplement for men who are weight training, emerging research tailored to women’s health shows that it may have compelling benefits for muscle preservation, bone health, cognitive function and recovery — especially for women in their 30s, 40s and 50s.
Creatine supplements, particularly creatine monohydrate, have been studied extensively, according to the National Library of Medicine. When used appropriately, creatine is safe to take and may offer benefits for women. A study by the International Society of Sport Nutrition found that creatine supplementation is safe for many women, including older adults and non-athletes.
It is worth noting that creatine will not help women “bulk up.” However, creatine can support water storage in your muscle, making muscles feel fuller and causing two to four pounds of weight gain from fluid retention. This phenomenon does not affect everyone who takes creatine.
What are the benefits of creatine for women?
In general, creatine may offer benefits to athletes, including:
- Enhanced recovery after exercise
- Improved performance in high-intensity activities
- Injury prevention
Creatine supplementation for women may have additional benefits like improving:
- Bone and muscle health: Creatine shows promise in reducing bone loss in post-menopausal women specifically when it is paired with resistance training. This combination of creatine supplementation and committed long-term resistance training has also shown to improve muscle quality and strength.
- Cognitive function: Emerging research suggests creatine may support memory and cognitive function, including under conditions of sleep deprivation or mental fatigue. A small 2024 study in Scientific Reports found that a single, higher dose of creatine may partially offset cognitive impairment from sleep deprivation for people in their 20s.
- Performance throughout the menstrual cycle: Preliminary research indicates that natural creatine synthesis may fluctuate throughout the stages of the menstrual cycle, which could positively impact exercise performance.
Who benefits most from creatine?
Women at all stages of life can supplement with creatine.
You may benefit from creatine if you are:
- A high-performance athlete
- Experiencing fatigue, including those who are postpartum
- Post-menopausal, and committed to resistance training and looking for ways to improve bone health
- Vegetarian or vegan, as you may not consume much creatine in your diet
Questions to ask your doctor about creatine
If you think taking creatine can help improve your well-being, it’s important to speak with your physician to see if it’s right for you.
Make sure to discuss:
- Any existing conditions, including liver or kidney disease and diabetes
- Current medications and supplements
- If you are pregnant (or planning) or breastfeeding
- Your health goals, such as improving bone health or addressing chronic fatigue
Curious if creatine can help you feel your best? Speak with your primary care physician.
Frequently Asked Questions
What is creatine and how does it work?
Creatine is a naturally occurring compound, not a synthetic substance, that supplies energy to your muscles and brain. Your body produces some creatine naturally, and you can get more from foods like red meat, poultry and fish.
Is creatine safe for women?
Creatine is safe for women. A study from the International Society of Sport Nutrition found that creatine supplementation is safe across a range of populations, including women, older adults and non-athletes. Supplementation with creatine may aid in recovery, injury prevention and even protection against concussions, among other benefits.
Who should consider taking creatine?
Women at many different life stages can benefit from creatine. For pre-menopausal women, creatine may improve fatigue, while it may support bone health and muscle preservation for post-menopausal women.
How does creatine affect bone health in women?
Emerging research suggests that creatine may improve bone health and muscle health in post-menopausal women when it is paired with resistance training.
