Why I Take Creatine (and You Might Want To, Too)

If you’ve ever thought of creatine as just a “bodybuilding supplement,” I get it—I used to feel the same way. But after Registered Dietitian Michelle Sirmons on my team kept recommending it to clients, I took a deeper look. And the research blew me away.

Creatine is a clinically relevant tool for women—especially in your 30s, 40s, 50s and beyond. It supports brain health, energy, focus, muscle strength, and even mental health. 

Today I’m diving into what creatine is, benefits for women versus men, the top four health benefits for women that are backed by research, and the form and dosage that I recommend. 

I Started Creatine 6 Months Ago

I started taking creatine about six months ago with two goals: 1-to rebuild muscle postpartum and 2-for its brain benefits. The result? A noticeable increase in focus and energy without the caffeine jitters. I drink it in water after eating breakfast and feel more mentally sharp within minutes.

What Is Creatine?

Creatine is a naturally occurring compound synthesized in your body from the amino acids arginine, glycine and methionine. Creatine is made in the liver and to a lesser extent, in the kidney and pancreas. Creatine plays a very important role in energy homeostasis and helps regenerate ATP–the fuel your cells use for energy. Taking creatine can help your mitochondria produce more energy.

And while your body makes some on its own, the most common exogenous sources of creatine are animal proteins (red meat, poultry and fish) and supplementation. 

Men Vs. Women 

Historically creatine seemed like a supplement for men who were trying to get big and build muscle. And while it is beneficial for men–much of the research is done on men–evidence is also supporting the case for women’s health. 

A few key distinctions between men and women include: 

• Women appear to have 70-80% lower endogenous creatine stores compared to men.
  
• Women ages 19-39 consume less creatine through diet on average (0.6 grams per day) compared to men the same age (1.1 gram per day).
  
• Hormonal shifts (menstruation, pregnancy, postpartum, menopause) change creatine kinetics, meaning our need can increase during these times. One review paper highlighted that creatine may be particularly important when women have low estrogen concentrations (follicular phase), amenorrhea, during pregnancy and with the transition through menopause.
  
• Most studies indicate that there may be significant metabolic, hormonal and neurological benefits for women who take creatine. 

Top Benefits of Creatine for Women (According to the Research) 

1- Strength, Muscle Mass & Body Composition

The research shows that when combined with resistance training, creatine can help increase muscle mass to a greater degree than resistance training alone. A big contributor to this is the ability to increase power output and time to fatigue–so you can train harder for longer. 

One meta-analysis conducted in both men and women showed participants increased strength from 12 to 20% and increased power from 12 to 26% when training with creatine monohydrate.  

This was also shown in a small group of older women where short-term creatine supplementation resulted in an increase in strength, power and lower-body motor functional performance without any adverse side effects. It also seems that creatine can help preserve muscle in aging and menopause. 

2- Brain Health 

Creatine is thought to be neuroprotective which is huge for women given that 2/3 of Alzheimer’s Disease cases are in women. This is especially important given that the loss of estrogen that happens through menopause that can decrease brain function and directly increase risk of Alzheimer’s Disease.

Well done studies are building a case for creatine monohydrate supplementation for cognitive-enhancing properties–specifically domains of memory, attention time and information processing speed. A 2024 meta-analysis looked at 16 randomized control trials in both men and women and found a significant positive effects on memory, attention time and processing speed time. Looking at the strength of the study and the overall outcomes the improvements appear small but consistent. More data is needed to fully understand the role creatine has on brain health. 

A 2024 research review highlights that creatine may be particularly beneficial for the female brain for many reasons but one being its potential for aiding in sleep optimization. Improving sleep, especially for women who are experiencing hormonal fluctuations that interfere with sleep, may be one of many reasons for the brain health, mental health and fatigue-related brain fog benefits. 

3- Mental Health 

Depression symptoms seem to improve most noticeably in the research with a greater efficacy noted in females. Researchers propose that the improvements are likely related to serotonin. Supplementing with creatine in females appears to enhance SSRI therapy and can lead to more rapid and efficacious responses in women with major depressive disorder.  

Other research has shown that dietary creatine intake and depression occurrence are inversely proportional. Those with the lowest quartile of creatine intake had a 31% greater incidence of depression in adults. 

4- Bone Health 

There is potential that creatine supplementation could support bone health and promote bone mass density but the research is still inconclusive. A 2023 study conducted in post-menopausal females showed that creatine supplementation plus resistance training did not impact overall bone density compared to the control. But they did show that creatine + resistance training could help preserve femur strength in postmenopausal women which can be protective against a hip fracture. 

A review paper highlighted that creatine may support bone health by improving muscle strength and balance, which reduces risks of falls. My interpretation when thinking mechanistically: this could be significant in the perimenopausal phase when bone density reduces significantly but also after menopause, which may reduce the risk of osteoporosis and support overall bone health. 

How to Use Creatine (Safely & Effectively)

Recommended Dose & Brands:

This will vary depending on your goals but the average recommendation is 5 grams of creatine daily. Some protocols focused on brain health will recommend higher levels, up to 15-20 grams per day which should be done in 2-3 divided doses throughout the day.

Creatine monohydrate is the most common and well-studied form. 

I personally use Klean Creatine by Klean Athlete which is the least expensive and high quality. Another great option is Creatine by Thorne which is NSF Certified meaning it’s had additional safety testing. And my friend Kelly, from Be Well By Kelly, launched a micronized Creatine which may be a good option if you have GI issues or other reactions from creatine. I have no relationships with these companies outside of being an affiliate for Kelly’s products. Use code BRIGID for a discount.

Safety & Potential Side Effects:

Creatine is one of the most-studied supplements in the world and is likely safe for people with healthy kidneys. There is no evidence of kidney or liver harm in healthy individuals from short-term or long-term use. 

Short-term, creatine does seem to increase body weight to a small degree which is likely because of water retention that initially happens. Clients of ours find that this balances out within a few weeks. 

Some people do report GI issues from taking creatine. If you experience bloating or any other symptoms then you may want to lower the dose or change the form of creatine. 

There is a question of whether it is safe in pregnancy and breastfeeding which has not been studied in humans. It’s best to discuss the pros and cons with your doctor. While I did not take creatine during my pregnancies, if I were to get pregnant again, I would take creatine.

Some people do report hair loss from taking creatine which is of course possible but this has not been studied in women. although a study conducted in men suggests that there is no relationship. A 2025 12-week randomized controlled trial conducted in 38 resistance-trained men (18-40 yo) showed creatine did not affect hair loss, DHT levels, or testosterone levels.

Of course it’s always best to discuss any supplements with your practitioner! 

We are living in an exciting time of more information to support women’s health. If you try creatine, let me know how you like it and what your experience is like!