Creatine for Women: The Science-Backed Benefits Beyond Training

For decades, creatine has been viewed as just a muscle-building supplement for gym bros, and women tended to shy away from it. However, with the rising popularity of weightlifting (no, it will not make you bulky) among women, and emerging research, it is now known that creatine has way more benefits than muscle building.

Creatine is naturally present in the body and is used for energy, but women have 70–80% less of it than men. So, naturally, women should reap significant benefits from supplementing with it, right? Let’s explore.

What is creatine?

Creatine is a naturally occurring compound made up of amino acids glycine, arginine, and methionine. Your body naturally produces around 1 g of it daily, primarily through the liver, kidneys, and to some extent through the pancreas. You also consume small amounts with animal-based products like meat, seafood, and dairy, but at much lower quantities than in supplements.

Creatine is primarily stored in the skeletal muscle, acting as an energy reserve during bursts of intense physical activity. It does so by helping generate adenosine triphosphate (ATP), the primary energy source for most cells in your body.

How does creatine storage work?

During high-intensity physical activity such as sprinting, heavy lifting, jumping, and similar activities, the body uses the most immediate energy source — the phosphagen system. The system is made up of ATP and phosphocreatine (PC) stores.

ATP stores are small and, on their own, can only support intense activity for 1–2 seconds. PC stores can sustain activity for another 5–8 seconds at maximal effort, so the combined stores can sustain maximal activity for only about 10 seconds. Still, it is significantly longer than ATP stores alone, especially when trying to squeeze one last rep or finish the sprint distance at maximal speed.

The system is rapidly replenished during recovery; 30 seconds are needed to replenish 70% and 3–5 minutes to replenish 100%, meaning that when activity is followed by short rest periods, the majority can be restored and used again.

Creatine supplements increase these stores by 20–40%, which is significantly more than what can be achieved through diet alone. This speeds up the regeneration of the PC used for high-intensity exercise.

The benefits of creatine for women

Creatine is one of the most studied fitness supplements, but it has been gaining attention for benefits beyond improved exercise capacity.

The focus has also shifted to differentiating men from women, as those assigned female at birth have 70–80% lower endogenous creatine stores than those assigned male at birth. Also, men often tend to eat more animal products, especially meat, getting more creatine from their diet than women. Furthermore, creatine metabolism varies throughout the female lifecycle due to hormonal changes.

Given the significantly lower stores and hormonal influences, let’s explore the benefits of creatine supplements for women.

Improved exercise performance

First, the most studied and proven benefit in all genders is that creatine improves exercise performance. Multiple studies have shown that taking creatine increases maximal strength, work output, and power. This translates into an extra rep, better sprint performance, and possibly better recovery between bouts of activity. These benefits have been seen both in men and women.

A meta-analysis looked specifically at the benefits of creatine for female athletes. It concluded that short- and long-term supplementation improves muscular strength, power, and aerobic and anaerobic performance with minimal or no effects on body composition. Thus, even athletes who need to monitor their weight closely may find it useful.

My training involves heavy resistance training 4–5 times per week, bringing each set close to or to failure, with occasional Pilates or cardio sessions. Since starting creatine roughly three years ago, I have found it helps me push harder on that last repetition, bringing me to actual muscle failure and supporting muscle growth when paired with progressive overload. I also recover between sets better, and I am ready to give the next one my all after a short rest.

Increased muscle growth

Studies have consistently shown that creatine supplementation and resistance training increase muscle mass. Combined with strategic progressive overload and adequate protein intake, people supplementing with creatine tend to see more increases in lean body mass. This has been shown in both men and women, but the latter may benefit from creatine even more.

It is believed that during the luteal phase, the body breaks down more protein and uses it as an energy source. Also, during this phase, carbohydrate and, in turn, muscle glycogen stores are decreased, which may reduce the available energy for exercise. Thus, creatine may help retain muscle and energy for performance, but more studies are needed.

Furthermore, a drop in estrogen during menopause has been identified as one of the main contributing factors to muscle and bone mass loss. It has also been linked to increased inflammation and oxidative stress and may be linked to reduced cell response to resistance training. Although current evidence is mixed, creatine is being studied as a potential supplement to minimize the loss of muscle mass and strength in the elderly and post-menopausal women when combined with resistance training.

All in all, creatine supports muscle growth mainly by supporting maximal work output and strength. This is a well-studied effect. However, studies are now looking at potential benefits for women during different phases of their menstrual or life cycle to combat the adverse impact that hormone changes can have on protein breakdown, carbohydrate stores, and recovery.

Improved depressive symptoms

Depression rates are around two times higher in women than in men, and have been linked to hormonal changes. Although precise mechanisms and reasons are still being researched, major depression rates increase during puberty, the luteal phase, after pregnancy, and during perimenopause.

A study found that females with major depressive disorder who took 5 g of creatine daily together with an antidepressant (SSRI) had earlier and greater symptom decreases compared to those who only took the antidepressant and a placebo.

Another small study on five female adolescents taking antidepressants, but still meeting diagnostic criteria for major depressive disorder, found that an additional 4 g of creatine for eight weeks resulted in a 56% decrease in the Children's Depression Rating Scale-Revised. However, the study was small and had no placebo control.

There is also some correlation between low creatine intake and a greater incidence of depression, but there is no causal explanation as of yet.

Improved cognitive function

Brain activity depletes phosphacreatine to maintain ATP, especially during high mental stress or intense focus. Creatine stores in the brain are influenced by age, lifestyle, diet, and other factors affecting the amount of available creatine. This suggests that women may reap cognitive benefits from creatine supplementation.

I asked a Registered Dietitian, Avery Zenker, for a comment.

Creatine has some emerging evidence supporting cognitive benefits, such as enhancing short-term memory and reasoning, particularly under stress or sleep deprivation, or in aging populations. Evidence suggests that creatine supplementation may be even more effective for women due to its ability to support brain energy. Creatine has also shown some benefit in increasing cognitive performance under stress and low sleep. Creatine’s potential to enhance cognition isn’t nearly as effective as other factors, like exercise, nutrition, sleep, and meditation.

Avery Zenker

How to take creatine?

Starting creatine supplementation can be done in two ways:

1. Doing the loading phase. Take 20 g daily (separated into four 5 g doses) for five days to saturate the creatine stores faster. After, take 3–5g daily for maintenance.
2. Going straight into maintenance doses. If you want to skip the loading phase and its potential side effects, or you simply do not want to take several servings per day, you can go straight into the 3–5 g maintenance dose. You will still reap all the same benefits — they will just take a bit longer to show up.

The most researched and recommended form is creatine monohydrate. It is also widely available and relatively affordable. However, you should always opt for reputable brands and third-party-tested products.

Despite the common misconception, creatine generally does not cause intense bloating. However, it is essential to consume enough water, as it helps with absorption and maximizes the benefits.

Women may not necessarily need to take creatine with a carbohydrate source, but it may still be beneficial to take it with food or a protein shake. I like mixing mine into my overnight oats or a protein shake I have after workouts.

Safety and considerations

Thanks to its exhaustive study, creatine has an excellent safety profile. When taken at recommended doses, creatine shows no gastrointestinal, renal, hepatic, or cardiovascular side effects in the general population.

Weight gain is one of the most feared side effects, but it is pretty much a myth. Creatine attracts water into your muscle cells, making them appear fuller and, in turn, perform better. So, you may notice a few pounds on the scale, but that is water weight, and it is unlikely to be seen. You may experience some initial puffiness while your body adapts, but do not be too quick to blame it on creatine, as many other factors, like salt intake, also play a role in water retention. Lastly, if you are one of the rare ones who get bloated from creatine, you can always stop taking it, and your body will return to its previous state quickly.

Personally, I never got bloated or ‘puffy’ from creatine. Quite the opposite, as it allows me to perform better in the gym, progressively overload, and see more muscle definition.

Still, some groups need to consult their doctor before starting creatine, either to discuss safety or personalize the dose:

• People with kidney problems
• Pregnant or breastfeeding women
• People with digestive issues
• Post-menopausal women

The risks of taking creatine are very low, while the benefits are undeniable.

Final thoughts

Creatine supplementation offers women substantial benefits beyond just enhanced exercise performance. Its ability to support muscle growth during hormonal fluctuations, improve mood, and enhance cognitive function makes it particularly valuable for women throughout various life stages.

It is the best-researched fitness supplement, has an excellent safety profile, and is much more affordable and easily available than many trending supplements that lack scientific evidence. Whether you're an athlete looking to maximize performance, experiencing hormonal changes that affect muscle mass, or seeking cognitive support during stressful periods, creatine may help, especially when paired with resistance training and proper diet.