Creatine For Women: Breaking Up The Myths & Building Strength

Creatine seems to always carry an air of testosterone-fuelled exclusivity. It’s been marketed with those images of bulked-up men and intense gym sessions. This leaves very little room for women to see its relevance for their own health.

Healf wants you to know that science doesn’t discriminate. The growing body of evidence shows that creatine is as much for women as it is for men. In doing so, it offers not just physical enhancements but cognitive ones too. We’re officially fed up of the stereotypes, it’s time women recognised what wonders this humble compound can do for them.

No passing fitness fad or a quick fix, decades of research have built a solid case for creatine as a tool for improved strength. There are also findings supporting use for sharper focus, and long-term health goals. Women, in particular, stand to benefit in ways that go beyond the gym doors.

Creatine is a natural compound stored in your muscles and brain. Here it is well-placed to help regenerate adenosine triphosphate, also known as ATP (that’s the energy currency that powers virtually every cell in your body). Without this energy, we would be on our backs. And, while your body naturally produces creatine and you can get a small boost from foods like fish and red meat — supplementation offers more reliability in terms of elevating those levels with accuracy.

What’s more, for women, this boost in energy is really very important. On average, women have lower creatine reserves than men, largely due to differences in muscle mass. And if you’re thinking that it doesn’t seem fair, this is not about biology short-changing women. Creatine supplementation helps close the gap, delivering benefits that go far beyond “macho men” (or even “macho women”) clichés.

Studies show that women who supplement with creatine during strength training see more significant improvements in muscle strength and endurance than can be achieved by training alone.

This is because creatine supports lean muscle growth and functional strength, all great qualities that translate into seeing practical improvements (you might feel it even if you are just running for the bus one day).

Research has shown its roles in other areas too, such as combating sarcopenia — age-related muscle loss that can erode mobility and hinder independence over time. Older women who supplement with creatine report better muscle function and mobility, proving its relevance at every stage of life. And, although this may seem like something to worry about in decades to come, it is worth remembering that muscle gain in earlier stages of life help protect against injury and decline in the elderly population.

The brain, like your muscles, is a very demanding organ.

The brain uses huge amounts of energy every second of the day. This is especially true when you’re multitasking or under pressure. Therefore, creatine supplementation helps ensure that the brain gets what it needs, when it needs it most. This is applicable particularly in periods of stress or fatigue, and for women balancing careers, families, and personal goals, these cognitive benefits are near-impossible to ignore.

One study found that creatine supplementation improved memory and mental clarity, particularly for women dealing with stressors on the body (3). Additionally, it is worth noting, the effects were even more pronounced during cognitive tasks requiring focus and quick-thinking.

Time for the elephant in the room: creatine has been surrounded by myths for many years now, many of which discourage women from ever trying it. Concerns about bloating, weight gain, or kidney damage are persistent but actually unfounded in terms of healthy female participants that have been studied.

Yes, creatine can cause water retention, but this happens inside muscle cells, and not under your skin. Some people think this results in muscles looking more defined, not puffier. As for the old kidney damage scare, decades of research, including a comprehensive review published in the Journal of the International Society of Sports Nutrition(5), confirm that creatine is safe when taken in the recommended doses of 3–5 grams per day. And so, it would appear that such fears have little basis in modern science.

Indeed creatine’s simplicity is part of its unique charm.

For those new to supplementation, some experts suggest a loading phase (meaning you take a higher dose for the first week to saturate your muscles faster). While this isn’t strictly necessary, it can speed up the process of assimilation into the body. Then, over time, the effects build up. After some time, creatine will be an easy yet effective addition to your daily routine.

Jade Leighton, Registered Nutritionist explains:

“Creatine, derived from glycine and arginine, is naturally produced by the liver in small amounts. It supports energy production by converting adenosine diphosphate (ADP) back into adenosine triphosphate (ATP), our cellular energy currency. This function makes creatine a valuable supplement for building muscle mass, countering menopause-related muscle loss, improving strength and performance, and supporting mood and cognitive health.

Though often associated with male athletes, women actually have  70%-80% lower endogenous stores of creatine  , which may explain why  research has shown that women can get greater benefits  from supplementation. This is especially relevant for those seeking enhanced muscle function, better exercise performance, and improved mental stamina.

For postmenopausal women, creatine can be particularly effective in supporting muscle growth, bone health, and functionality when taken at  0.3 g per kg per day  alongside resistance training. For ongoing maintenance, a daily dose of 5 g is typically recommended, as higher doses haven’t been thoroughly tested for extended safety.”

Creatine’s image problem has kept too many women away for too long. Marketed as a “man’s supplement,” it’s been stuck in a pigeonhole that science has long-since outgrown.

For women, the potential benefits are too great to ignore. Think stronger muscles, better recovery, sharper minds, and even a greater sense of energy and resilience in your daily life.

As research continues to spotlight creatine’s versatility, it’s clear that the outdated stereotypes no longer hold. If you’re ready for the benefits creatine can bring, explore premium options at Healf.

1. Antonio J, Candow DG, Forbes SC, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1):13. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

2. Prokopidis K, Giannos P, Witard OC, Tipton KD. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4):416–428. https://academic.oup.com/nutritionreviews/article/81/4/416/6671817

3. Watson H, Maughan RJ, Maloney N, et al. (2023). Dose–response of creatine supplementation on cognitive function in healthy women. Brain Sciences, 13(9):1276. https://www.mdpi.com/2076-3425/13/9/1276

4. Lin K, Johnson D, et al. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. https://www.frontiersin.org/articles/10.3389/fnut.2024.1424972/full

5. Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14:18. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

6. Smith KL, Johnson LM, Baker MA, et al. (2024). The power of creatine supplementation plus resistance training on muscle mass and function in older women. Frontiers in Physiology. https://www.frontiersin.org/articles/10.3389/fphys.2024.1496544/full