Creatine for women: what you need to know (Hint: it's not just for gym bros)

The science is in,

and turns out creatine is one of the most well-studied, safe, and actually beneficial supplements for women, across all ages.

Yes, I was under the impression it was for "bulking up" and building tonnes of muscle fast to 'look jacked', but, it turns out that women metabolise creatine supplements differently (what a surprise), and benefits extend to gut microbiome, brain health, and more...

And yes, the fears of water retention, bloating, etc.; it seems as though it all comes down to dosage...

Let's start with: What is creatine?

Creatine is a naturally occurring compound found in your muscles and brain. Your body makes some of it, and you get small amounts from animal-based foods like red meat and fish.

What does it do? (in the body)

Your body naturally makes creatine in the liver, kidneys, and pancreas from amino acids (arginine, glycine, methionine). It’s stored mostly in your muscles as phosphocreatine (about 95%) and a small amount in your brain and other tissues. Phosphocreatine helps regenerate ATP (adenosine triphosphate), which is your cells’ main energy currency.

So when you lift something heavy or sprint, your muscles burn through ATP fast, & phosphocreatine acts like a quick battery recharge to keep you going. This helps with strength, power, and recovery during intense exercise.

But,

your stores aren't always optimal... especially if you:

• train regularly

• are vegetarian or don’t eat much red meat

• are in your luteal phase (where demand for creatine may increase)

• are over 30 (levels tend to decline with age)

and that's where supplementation comes in.

Women X Creatine:

1. Supports lean muscle and recovery

Creatine helps recycle ATP (your body’s energy currency), which allows for:

• Better performance in strength workouts

• More reps before fatigue

• Faster recovery post-exercise

So basically, it can help you maintain lean muscle mass, which supports metabolic health, strength, and longevity - especially as you age.

2. Improves cognitive function

Creatine supports brain energy metabolism, especially under stress.

Research shows benefits in:

• Mental clarity

• Memory and learning

• Mood and reduced “brain fog”

• PMS-related low mood or anxiety

3. May ease anxiety and stress

There's emerging research linking creatine to lowered cortisol levels and better mood resilience under mental or physical stress. Anecdotally, many women report feeling mentally sharper and calmer on consistent low-dose creatine....

4. Gut lining and tissue support

Creatine is involved in cellular hydration and energy processes in tissues - not just muscle, but intestinal lining too. There’s early-stage interest in its role for gut barrier health, especially under stress or intense training. So there's still research being done here, but what they've found so far is promising (and not negative..!)

The myths:

“It’ll make me bloated or puffy.”

Most women who report bloating are taking too much, too soon.

Skip the “loading phase” entirely - for women, it's not necessary, and research shows a low daily dose (2–3g) is typically bloat-free.

“It’ll make me gain weight.”

Creatine pulls water into your muscle cells, not under your skin. This is a good thing - it helps with muscle energy, hydration, and recovery. Any scale increase is usually minimal and reflects healthy, intracellular hydration.

“It’s only for gym rats”

Apparently not at all.

Even women who walk, do Pilates, or train 2–3x/week can benefit. And with its brain and mood perks, creatine’s scope is way beyond performance alone.

How to take it:

Daily dose: 2–3g (or Stacy Sims recommends 3-5g - I'd start with 3g for 3x weeks if you're new, and adjust accordingly from there)

Timing: Once per day, with food &/or post-workout (alongside protein or carbs)

Form: Look for creatine monohydrate - it’s the most researched and effective

Consistency is key: It’s a build-up supplement, not a quick-fix pre-workout. You'll notice results more clearly after a few weeks of consistent use.