Creatine is gaining popularity. It’s making headlines, trending on social media, and frequently discussed by my female patients, who often inquire about its relevance to their health objectives. So, what insights do we have regarding creatine supplementation for women?

Creatine is a compound sourced from the amino acids arginine, methionine, and glycine. Approximately 95% of creatine in the body is stored in the muscles, with smaller quantities located in the heart, brain, pancreas, and testes. While the body produces about half of the required creatine, the remainder must come from dietary sources or supplements.

The concentration of creatine in foods can differ significantly. Herring contains the highest creatine levels per gram, followed by options like beef, pork, salmon, and dairy products. Research has shown that, despite the availability of these food sources, many individuals do not consume enough creatine, making supplementation a widespread option for meeting their needs — available in forms such as pills, powders, capsules, and energy bars.

Creatine functions like fuel for muscles and organs, supplying the necessary energy for growth, contraction, and recovery, particularly during physical activity. Emerging studies suggest that the benefits of creatine may extend beyond just skeletal muscle. While it is generally safe for many people, it’s crucial to consult with a healthcare professional before introducing any new supplement into your regimen.

As a registered dietitian and a paid consultant for Con Cret, a creatine supplement brand, I am here to explain creatine’s fundamentals for women.

Understanding Creatine

Creatine has historically been linked to bodybuilding and muscular men, leading to the misconception that it functions like a steroid. However, creatine is a naturally occurring substance found in food and within the body, unlike steroids, which are synthetic and derived from testosterone.

This compound arises from the metabolism of three amino acids and was first identified in the mid-1800s, though substantial research didn’t begin until the 1900s.

Research on creatine intensified around 30 years ago, focusing primarily on its effects on skeletal muscle. The body converts and stores creatine as phosphate, contributing to the production of ATP, the main energy source for cells.

Recent findings also demonstrate that creatine might positively influence brain health, mental well-being, and athletic performance. Additionally, creatine may help to mitigate the adverse effects of sleep deprivation and support blood sugar regulation.

Is Creatine Right for Women?

Creatine can offer advantages to women of all ages pursuing diverse health goals, from elite athletes to those who exercise less regularly, according to Yasi Ansari, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, who spoke with TODAY.com.

“Is creatine supplementation essential? No. The body can synthesize creatine, especially if one maintains a diet rich in protein and creatine-containing foods,” she explains. “However, individual differences in creatine storage between males and females indicate that supplementation can effectively bridge these gaps when necessary.”

A woman’s decision to use creatine often depends on her age, personal health status, and dietary and exercise habits. For instance, Ansari advocates for creatine supplementation among individuals aged 65 and older to combat muscle loss.

However, she generally recommends dietary improvements before suggesting creatine. “What if someone is not consuming enough food throughout the day to fuel muscle development and enhance performance during workouts?” she questions. “I won’t recommend creatine until we evaluate and address dietary needs first.”

She might also advise against creatine or suggest starting with a lower dose for women with gastrointestinal issues to ensure tolerance.

“When I advise clients, I don’t instantly recommend supplements,” she emphasizes. “If a client tells me they are meeting their energy and protein requirements, getting adequate sleep, and hydrating well, but seeks a competitive boost, I may then suggest a supplement after clarifying what ‘competitive edge’ they are aiming for.”

“It is vital for me to assess a client’s diet, goals, medical history, and lifestyle to determine if supplementation is both effective and safe,” she adds. “Supplements can carry risks, especially if not third-party tested by a reliable source.”

Prior to recommending creatine, she poses several questions to her female clients:

• What are your health and athletic performance objectives?
• What is your medical history?
• Can you share your sleep and mental health experiences?
• Do you regularly consume meat and fish?

Ansari notes that while creatine is one of the most extensively researched supplements, consulting a healthcare professional or dietitian before adding it to your regimen is always wise.

The Benefits of Creatine for Women

Research indicates numerous mental and physical health advantages of creatine specifically for women.

Muscle Health

Studies reveal that women generally naturally store less creatine than men due to factors like dietary patterns, muscle mass, and hormonal differences. Additionally, women encounter different aging symptoms compared to men. Starting at around 30, women typically lose approximately 3-8% of muscle mass every decade, with this rate accelerating after 50.

The drop in estrogen levels during peri- and post-menopause has been shown to hinder muscle strength and contribute to muscle mass decline. As muscle diminishes, it is often replaced by fat. This body composition change combined with increased fat can heighten the risk of chronic conditions such as Type 2 diabetes and heart disease.

Creatine supplementation can help mitigate these risks by enhancing muscle strength, mass, energy, and recovery. These results have been observed in women across all life stages, particularly when paired with resistance training. Furthermore, research suggests that older adults may benefit from additional creatine to counteract muscle mass loss.

Reproductive Health

Creatine levels may also influence a woman’s menstrual cycle. A 2024 population-based study indicated that women with higher creatine stores were more likely to experience regular menstrual cycles. This finding could have important implications for fertility and reproductive health. The study further noted a significantly lower rate of reproductive disorders in women consuming at least 13 milligrams of creatine per kilogram of body weight daily.

Mental Health

Fluctuations in estrogen may negatively affect mental health and cognitive functions, leading to decreased resilience to stress, a heightened risk of depression, and changes in brain health. Research has shown that creatine supplementation might improve mental health, revealing an inverse relationship between dietary creatine intake and depression. Additionally, studies suggest that increased creatine levels may also enhance memory and cognition; however, further research is warranted to validate these connections.

Fatigue

Initial studies suggest that creatine may help alleviate fatigue associated with sleep deprivation, according to Ansari.

Potential Risks and Side Effects of Creatine for Women

Few risks during creatine supplementation have been identified for women, with several studies revealing a lower risk-to-benefit ratio when creatine is taken at appropriate doses.

Reported side effects may include:

• Temporary water retention
• Gastrointestinal discomfort
• Muscle cramps
• Dehydration

Certain side effects may become more pronounced with higher doses and in hot conditions.

Who Should Avoid Creatine?

According to the Cleveland Clinic, creatine supplementation is not advised for:

• Individuals with kidney or liver conditions
• Those with diabetes
• Pregnant or breastfeeding women
• People with bipolar disorder

Regardless of individual health history, it is always advisable to consult with a healthcare provider prior to initiating any new supplement.

Choosing the Right Creatine Supplement

The supplement industry lacks the regulatory scrutiny applicable to pharmaceutical drugs, which can lead to additional risks.

Opting for products that undergo third-party quality assessments often proves to be the safest choice. Furthermore, supplements manufactured in the U.S. that comply with strict quality control measures typically offer higher-quality products.

Utilize external testing resources like consumerlab.com and NSF Certified For Sports to identify safe options.

How to Use Creatine

Creatine is available in various forms, including powders, pills, liquids, and gummies. There are also numerous types of creatine, such as creatine monohydrate, hydrochloride, and ethyl ester. Consulting with a healthcare provider or dietitian can help determine the most suitable option for you.

The optimal creatine dosage depends on your specific goals. A recent study recommended dosages of 0.3 grams daily for five days to a week, followed by 5 grams daily for four weeks as effective for women. However, always engage with your healthcare practitioner regarding dosage, associated risks, and benefits before beginning a new supplement.

Current studies suggest that taking creatine just before exercise may yield the most substantial benefits for athletic performance and muscle growth, though the effects of post-exercise consumption show more mixed outcomes. Nevertheless, additional research is required for a clearer understanding of the optimal timing for athletic usage of creatine.

If the aim is mental health improvement or other health-related benefits, timing around physical activity is less crucial. Instead, choose a convenient time that’s easy to remember. If consuming higher doses, taking creatine with food may help reduce gastrointestinal discomfort.

Ansari recommends combining creatine with adequate protein, carbohydrates, and caloric intake, maintaining hydration levels, and participating in strength training sessions two to three times a week.

While creatine alone won’t fulfill all your health aspirations, substantial evidence supports that boosting creatine levels through dietary intake or supplementation can significantly enhance overall health, especially for women.