Should Women Take Creatine?
Should Women Take Creatine?
Introduction
Creatine is often associated with male bodybuilders and high-performance athletes, but its benefits extend far beyond that. Women, including those in their 50s and beyond, can experience significant advantages from supplementing with creatine. In fact, research suggests that creatine can be particularly beneficial for women navigating peri-menopause, menopause, and post-menopause, as well as those dealing with age-related muscle and cognitive decline. However, the extent of its benefits can vary depending on activity levels.
What is Creatine?
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. The body synthesises creatine from amino acids and it is present in small amounts in foods like red meat and fish.
Your body naturally produces creatine in the liver, kidneys, and pancreas by combining three amino acids: arginine, glycine, and methionine. Once made, it’s stored mostly in the muscles and a small amount in the brain, where it’s used to create energy (ATP).
However, as we age—especially from midlife onward—the body’s ability to produce and store creatine declines, which can contribute to fatigue, reduced muscle mass, slower recovery, and even cognitive decline.
Supplementation ensures that muscle stores are maximised.
Key Benefits of Creatine for Women
1. Muscle Strength and Lean Mass Preservation
Women tend to have lower baseline creatine stores than men, meaning supplementation may have a greater impact.
It helps maintain and build lean muscle mass, which is particularly important as women age and face natural muscle loss (sarcopenia).
It enhances strength, power, and endurance, making workouts more effective.
Women who engage in strength training or resistance exercises will see the most significant benefits in muscle strength and performance.
Sedentary women or those doing only light cardio-based workouts may not experience the same level of muscle benefits, though creatine could still support energy levels and overall muscle maintenance.
2. Bone Health and Osteoporosis Prevention
Declining estrogen levels during menopause contribute to bone density loss, increasing the risk of osteoporosis. During Menopause the drop in estrogen causes a sharp increase in bone loss. Women can lose up to 2% of their bone mass per year during the first 5–7 years after menopause.
Strength training alone helps bone density. Creatine amplifies the benefits,
3. Cognitive Function and Brain Health
Research indicates that creatine can support brain function, memory, and mental clarity. It may help counteract brain fog associated with hormonal fluctuations in peri-menopause and menopause.
Your brain, just like your muscles, needs energy to function properly. It runs on ATP (adenosine triphosphate), the same energy source that powers your muscles during exercise. Creatine helps replenish ATP quickly, meaning your brain gets a steady energy supply.
The cognitive benefits of creatine apply to all women regardless of activity level, as brain energy metabolism is independent of physical exercise.
4. Energy Levels and Fatigue Reduction
Many women experience fatigue, particularly during menopause due to fluctuating hormones and changes in metabolism.
Creatine helps replenish cellular energy (ATP), reducing fatigue and improving recovery from exercise and daily activities.
Sedentary women may still benefit from creatine’s energy-boosting effects, particularly if they experience chronic fatigue. However, if you regularly engage in demanding physical activities you are more likely to notice a pronounced effect on your recovery and performance.
5. Mood and Mental Health
Low creatine levels have been linked to depression and mood disorders, which can become more prevalent during menopause.
Creatine supplementation may help you with antidepressant-like effects by supporting neurotransmitter function and brain energy metabolism.
The benefits for mood and mental health are likely to be similar regardless of activity level, though exercise itself has independent mood-boosting effects that may complement creatine’s impact.
Addressing Concerns: Do You Need to Worry?
6. Does Creatine Cause Weight Gain?
No
Creatine does not cause fat gain—it helps muscles hold onto water, which can lead to a slight increase in scale weight, perhaps a kilo. However, this is not the same as gaining body fat. Instead, it helps muscles stay hydrated and recover faster, which can improve performance and support lean muscle development. Over time, having more muscle can actually aid in fat loss, as muscle burns more calories at rest.
When combined with a well-balanced diet—rich in protein, fibre, and healthy fats—creatine can be a powerful tool for strength, energy, and body composition improvements.
If weight fluctuation is a concern, staying consistent with creatine, hydration, and exercise will help the body adapt without unnecessary bloating.
7. Is Creatine Safe for Women?
Yes
Creatine is one of the most researched and safest supplements available, with no evidence of harm when taken at recommended doses. It is a natural compound found in foods like red meat and fish and is vital for energy production in all cells, including muscles and the brain.
8. Will Creatine Cause Bloating?
No
Any slight bloated feeling is intramuscular, meaning muscles hold more water inside cells rather than under the skin (which causes puffiness). This effect is temporary and often goes unnoticed after the first few weeks. Staying well-hydrated can help minimise any initial water retention.
9. Is Creatine Bad for the Kidneys?
No
Research shows that in healthy individuals, creatine has no negative effects on kidney or liver function. If someone has pre-existing kidney disease, they should check with a doctor before supplementing.
How Quickly Does Creatine Improve Energy Levels?
Creatine works in two ways—both as a long-term energy booster and as a way to support workout performance on the same day you take it.
11. Short-Term (Same-Day Workout Boost)
Creatine increases ATP (your body’s quick energy source), which helps with short bursts of high-intensity effort—like lifting weights, sprinting, or explosive movements in boxing.
While creatine isn’t a stimulant like caffeine, taking it before or after a workout can help your muscles produce more power and recover faster.
Daily consistency is key. Taking it at any time of day is still beneficial.
12. Long-Term (Sustained Energy & Strength Gains)
1-2 Weeks: Many people feel more energetic during workouts within the first 7-14 days as creatine stores build up.
3-4 Weeks & Beyond: By this stage, muscles are fully saturated, and users experience noticeable improvements in strength, endurance, and recovery.
13. There are several types of creatine on the market, but creatine monohydrate is generally regarded as the gold standard. I recommend that you buy this in soluable form. It dissolves in water and is easy to digest, affordable and effective.
The best approach is 3-5g per day, mixed with water, juice, or a smoothie.
The Bottom Line
Creatine is a safe, effective, and well-researched supplement that can provide women—especially those in their 50s and beyond—with numerous benefits, from muscle preservation and bone health to cognitive support and energy enhancement.
However, the degree of benefit depends on your activity levels. Women who engage in strength training will see the most pronounced improvements in muscle strength and bone health, while sedentary women may primarily experience cognitive and energy-related benefits.
If you train regularly and want to maintain strength, vitality, and well-being as you age, creatine is worth considering.