Should Women Take Creatine? Here’s What You Need to Know.

May 12

Let’s address the elephant in the weight room—creatine.

You’ve probably heard it thrown around in the gym or seen it lined up on supplement store shelves next to neon tubs of pre-workout. But here’s a question I hear more and more: “Is creatine just for guys trying to get jacked? Or is it something I—an active, health-conscious woman—should consider?”

As always, I defer to the individual. But for many women, the answer is: yes, it’s worth considering.

Let’s break down the pros and the cons, and why I often recommend creatine for my female clients.

The Pros

1. Strength, Power, and Muscle Maintenance

Creatine helps saturate your muscle cells with an energy-rich molecule called phosphocreatine. That means more “juice in the tank” during high-intensity exercise like strength training, sprinting, or circuit work.

More energy means better workouts, which over time equals stronger muscles and better body composition.

This is especially important for women as they age. After about age 30, we naturally lose muscle mass—a process called sarcopenia. Creatine can help buffer that decline when paired with resistance training.

2. Brain Benefits

Here’s where things get even more interesting. According to research cited by Dr. Rhonda Patrick, women—especially during pregnancy, postpartum, or menopause—may be more susceptible to low brain creatine levels due to hormone fluctuations and dietary patterns (like reduced red meat intake). Creatine has been linked to enhanced cognitive performance, mental clarity, and even protection against neurological disorders like depression, anxiety, and brain fog.

In fact, several studies have shown creatine supplementation improves memory and executive function—particularly under stress. That’s a big win if you're juggling work, family, and that never-ending to-do list.

3. Mood and Mental Health

Dr. Patrick also highlights emerging research connecting creatine to improvements in mood and emotional resilience. This may be especially helpful for women dealing with PMS-related symptoms, perimenopause, or postpartum recovery. Creatine plays a role in energy metabolism in the brain, and inadequate levels could contribute to fatigue, low motivation, or even depressive symptoms.

The Cons (and Misconceptions)

1. “Will it make me bulky?”

No, creatine won’t suddenly add slabs of muscle overnight. That’s a myth that needs to go away for good. What it might do initially is increase water retention inside your muscle cells.

This isn’t “bloating” in the traditional sense. It’s a sign your muscles are becoming more hydrated and better fueled. It may cause the scale to tick up 1–2 lbs, but that’s not fat—it’s fuel.

2. Possible GI Upset

Some women may experience mild gastrointestinal discomfort, especially if they take too much at once or don’t stay well-hydrated.

Solution?

Stick to the standard dose—5 grams per day of creatine monohydrate—and drink plenty of water. No loading phase needed.

3. It's Not a Magic Pill

Creatine isn’t going to undo a poor diet or lack of sleep. Like I always say: Give your body what it needs, when it needs it. If you're training hard, eating well, and prioritizing recovery, creatine can help take your performance and wellness to the next level. If not? Well, it might not make much of a dent.

Final Thoughts

I’m a big fan of creatine for most women—especially those aiming to preserve lean muscle, improve mental focus, or navigate hormonal transitions.

My go-to is simple: 100% creatine monohydrate. Skip the fancy stuff with added “buzz” ingredients.

Consistency is key. Take it daily—any time of day—and let it work its magic over time.

As always, your situation is unique. Consult a knowledgeable dietitian (I know of a pretty good one!) to see if creatine fits into your goals.

Remember: It’s not just about building biceps. It’s about building a body, and a brain, that supports you for life.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
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