Creatine for Women: The Supplement We’ve Overlooked

Creatine has had a reputation problem for a long time. It’s been positioned as something for bodybuilders, associated with bulking, and wrapped up in outdated concerns around safety. Naturally, most women have distanced themselves from it. Which is interesting, because creatine is one of the most well-researched supplements we have, with evidence supporting its role in exercise performance, brain health, metabolic function, and healthy ageing (Smith-Ryan et al., 2021).

What prompted me to look at it properly

At the time of writing this blog, I was halfway through a Fit30 challenge at my gym, Fernwood Fitness. Around that point, I started noticing a shift in my training. My strength was increasing at a noticeable rate. I was lifting heavier than I expected to be able to, and, more importantly, I was tolerating that load well. There were a few moments where I stopped and registered this change that I had noticed in myself and in my training. Not dramatic, just a quiet recognition that something had shifted. To be clear, this wasn’t driven by one factor. Training consistency, progressive overload, adequate nutrition, and recovery were all in place. But I had also introduced creatine into my supplement regimen at the beginning of the challenge, which prompted me to revisit the literature.

What creatine is doing physiologically

Creatine is a naturally occurring compound synthesised from the amino acids arginine, glycine and methionine. It plays a central role in cellular energy metabolism by helping regenerate adenosine triphosphate (ATP), the body’s primary energy currency (Xu et al., 2024). Most creatine is stored in skeletal muscle, but it is also present in the brain, nervous system, and reproductive tissues, reflecting its broader role in supporting energy demands. We obtain creatine through endogenous production in the liver and kidneys, as well as dietary intake from foods such as red meat and seafood. However, women tend to consume less dietary creatine than men, and differences in metabolism may mean lower baseline stores (Smith-Ryan et al., 2025).

Why is this relevant in women’s health?

Historically, creatine research has been conducted predominantly in male populations, limiting its translation into women’s health. Emerging research suggests creatine may support muscle strength, exercise performance, lean body mass, cognitive function, mood, fatigue, bone health, and reproductive health (Smith-Ryan et al., 2021). Hormonal fluctuations across the menstrual cycle, as well as during perimenopause and menopause, appear to influence creatine metabolism, highlighting its relevance across the female lifespan (Smith-Ryan et al., 2025). A population-based study analysing NHANES data also found that higher dietary creatine intake was associated with a lower likelihood of irregular menstrual cycles and certain reproductive health conditions (Ostojic et al., 2024).

Creatine and strength training

Creatine is best known for its role in improving exercise performance. When combined with resistance training, it can enhance strength, increase training capacity, and support gains in lean muscle mass. A systematic review and meta-analysis found that individuals supplementing with creatine gained approximately 1 kg more lean body mass compared with resistance training alone (Desai et al., 2024). In practical terms, this reflects improved energy availability during high-intensity efforts, which can translate to better training outcomes.

Creatine and brain health

Creatine is not limited to muscle tissue. The brain is highly energy-dependent, and creatine plays a role in maintaining brain energy metabolism. Research suggests supplementation may improve memory, attention, and processing speed, particularly in individuals experiencing cognitive fatigue or age-related changes (Xu et al., 2024). A meta-analysis also demonstrated improvements in memory performance, with the strongest effects observed in older adults (Prokopidis et al., 2022). Given the prevalence of brain fog and cognitive fatigue during perimenopause, this is clinically relevant.

Creatine and reproductive health

Creatine may also play a role in female reproductive physiology. Observational data suggests that higher dietary creatine intake is associated with improved menstrual regularity and reduced likelihood of certain reproductive health conditions (Ostojic et al., 2024). While causation cannot be established, this reinforces the importance of energy metabolism in reproductive function.

Creatine and pregnancy

Emerging research has explored the potential role of creatine in supporting fetal health. Experimental data suggest maternal creatine supplementation may help protect fetal tissues during periods of metabolic stress, particularly where oxygen supply is compromised (Dickinson et al., 2014). However, human clinical data remains limited, and current evidence is insufficient to recommend routine supplementation during pregnancy. Clinical guidance is required in these cases.

What I noticed taking creatine

The increase in strength was expected. What stood out more was my ability to sustain output across sessions. I was recovering more effectively between training days, and the usual drop-off in energy following heavier sessions was less pronounced. There was also a noticeable shift in how my body felt under load. More stable, more capable, and less hesitant. It’s not something easily quantified, but it’s clear when it changes.

Safety

Creatine is one of the most extensively studied supplements in nutrition science. Current evidence shows it is safe in healthy individuals, with no increased risk of renal or hepatic dysfunction when used appropriately (de Guingand et al., 2020). Despite persistent myths, research does not support claims that creatine negatively impacts kidney function in healthy populations.

Dosing

Creatine monohydrate is the most researched and effective form. A daily dose of 3 to 5 grams is sufficient to increase and maintain muscle creatine stores. Loading phases are not required for most individuals, and consistency is more important than timing.