Think creatine is just for bodybuilders? Think again. Women naturally store up to 80% less creatine than men, and research shows it plays a critical role in brain health, energy, hormones, and muscle strength—especially during perimenopause, menopause, and postpartum. In this episode, Brigid Titgemeier delivers a masterclass on creatine, sharing the top four research-backed benefits for women, how to take it safely, and the best forms to choose. If you’ve ever wondered whether creatine could support your energy, focus, and long-term health, this episode is for you.
What You’ll Learn In This Episode:
What creatine is and why women need it
The top 4 research-backed benefits for women: muscle, brain, mood, and bone health
Why creatine matters during perimenopause, menopause, pregnancy & postpartum
Safe forms, doses, and how to minimize side effects
Timestamps:
00:03 – Why creatine isn’t just for bodybuilders
02:20 – How creatine works in the body
04:46 – Why women have lower creatine stores than men
09:27 – Top 4 benefits of creatine for women
16:27 – How to take creatine safely (dose, form, brands)
21:04 – Side effects, safety, and what to watch for
Creatine for Women: More Than Just a Gym Supplement
Creatine has long been thought of as a “bodybuilder’s supplement,” but the science tells a very different story—especially for women. In this episode of The BeingBrigid Show, Brigid Titgemeier, MS, RDN, dives deep into the research to show why creatine may be one of the most overlooked and powerful tools for women’s health.
Why Women Need Creatine More Than Men
Women naturally have 70–80% lower creatine stores than men, and most consume less dietary creatine (since it comes primarily from animal protein). Add in hormonal shifts from menstruation, pregnancy, postpartum, and menopause—and women’s creatine needs increase even further.
Top Four Research-Backed Benefits for Women
Muscle Strength & Body Composition: Creatine paired with resistance training increases muscle strength and helps preserve muscle during aging and menopause.
Brain Health & Cognition: Studies show creatine improves memory, focus, and processing speed while supporting brain resilience during sleep deprivation and postpartum brain fog.
Mental Health & Mood: Creatine supplementation appears especially effective for women with depression, enhancing the benefits of SSRI therapy and supporting serotonin pathways.
Bone Health & Longevity: While research is still emerging, creatine may help preserve bone strength, reduce risk of falls, and support skeletal health through its muscle-enhancing effects.
How to Use Creatine Safely
Brigid explains how to start with the standard dose of 3–5 grams per day, the importance of choosing NSF-certified brands, and what to watch for in terms of side effects. She also shares her personal favorites: Klean Athlete, Thorne, and Be Well by Kelly’s micronized creatine.
The Bottom Line
Creatine isn’t just about bigger muscles—it’s about protecting your brain, supporting hormones, boosting energy, and preparing your body for every phase of life. From perimenopause to postpartum to healthy aging, creatine may be one of the simplest, most effective supplements for women to consider.
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