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The Benefits of Creatine for Women: What You Need to Know

  • Writer: Erika Doty
    Erika Doty
  • 4 days ago
  • 5 min read

Hey - Erika here. Brooke asked me to help with this article because I've been taking a creatine supplement on and off since my mid-thirties. Creatine plays a VERY important role in women's bodies, especially as we age. I am now in perimenopause and there's a lot of new research about women and creatine and how beneficial it can be, especially during and post menopause.



The Myth

Creatine is for gym bros and will make you big and bulky.


False.


When we think of creatine an image of a bulky, muscly gym bro comes immediately to mind. Stop that. Can it help those gym bros with gains? Sure. But creatine doesn't pack on pounds or make muscles bigger - that's not how it works. It assists in muscle STRENGTH - so things like your body type, gender, how you use creatine, how you exercise, your lifestyle, other supplements...those factors will determine your results. Let gym bros be gym bros. Creatine affects women very differently.




What is Creatine?

I didn't know much about creatine until a nutritionist recommended I start using it eight years ago. Creatine is a naturally occurring compound found in our muscles, and a smaller amount can be found in our brains. Naturally. We have this already. However, women have 70-80% LOWER creatine stores in our bodies versus men.


Creatine helps our bodies produce adenosine triphosphate (ATP) - this is the main source of energy for your cells.

ATP helps with:

  • Muscle growth

  • Helps muscles flex and contract

  • Provides improved endurance, power and recovery


Creatine can be found naturally in foods like red meat (which we shouldn't be eating too much of), fish and poultry, and there is a tiny amount in dairy products. But creatine levels in any of these foods is small. You'd have to eat a ridiculously impossible amount to get the recommended daily dose to see any benefit. Hence the supplements.





Creatine & Women

As athlete/author Stacy T. Sims, PhD., points out, "Women are not small men!" Our bodies are DIFFERENT. So the supplements we use will impact us differently. When I first started using creatine, I noticed a few positive changes in my body, but I didn't fully understand the scope of benefits.


Benefits:

  1. Exercise Performance & Increased Lean Body Mass: When paired with resistance training (this is key!), you'll see benefits to your metabolism, strength, balance and mobility. Your muscles will get stronger which leads to stronger bones! This can be seen in both anaerobic and aerobic exercise.


    (Side note: "Resistance Training" is any exercise that causes your muscles to contract against resistance. Body weight movements like push-ups or squats, resistance band work, lifting dumbbells or using weight machines. - all of that counts.)

  2. Energy Boost: Who can't use more energy?? Creatine helps boost ATP production, and ATP impacts your energy levels. Creatine will help with quick bursts of energy, and help balance and recycle energy more efficiently.

  3. Recovery: Creatine will enhance your body's ability to recover after workouts.

  4. Cognitive Function: This is a big one: Creatine gives your a brain boost! Think of it as brain fuel. Creatine helps with your frontal cortex which is responsible for learning, memory and attention. It may also help reduce mental fatigue. Some studies hint that it could also help treat neurological conditions like Alzheimer's and neurodegenerative diseases like Parkinson's and Huntington's. So cool!

  5. Sleep: Creatine will not help you sleep better. BUT! It can give you an assist during short-term periods of sleep deprivation. (My menopause mamas - you know what I'm talking about here...2am, can't sleep, thinking all the thoughts...) It helps you rebound better when you had crappy night of nonsleeping.

  6. Bone Density: If you're around my age, this is a common conversation topic. Again, when combined with resistance training, creatine helps strengthen skeletal muscle size and function. Skeletal muscle is directly linked to bone strength.

  7. Hormone Assistance: Creatine has shown to help level out hormones so they don't fluctuate so severely during your menstrual cycle.



Choose Your Supplement

As I mentioned, I've been taking creatine on and off for the better part of a decade. I went off because the brand I used for a few years stopped making it and I was scared to try something different. Dumb, I know. But I've since found a good product and new research really pushed me to start taking it again, and to stick with it.


When choosing your Creatine supplement experts recommend you look for:

  • Creatine Monohydrate specifically

  • Third party testing: "NSF Certified for Sport" or "Informed Choice" logo/badge on product packaging. (Remember: supplements aren't regulated by the FDA like other drugs and foods, so this is important.)

  • Go with a big brand name or a brand you trust.

  • Scan the label for additives. Less is more. You want a pure creatine supplement.




Dosage

  • How much? Recommended dosage for women is 3-5 grams (approx. 1/2-1 teaspoon) every day. Yes! Every day! Even on rest days. Consistency is key.

  • When to take it: Research isn't clear whether taking creatine before or after a workout makes much of a difference. So it's really up to you and what fits your daily routine best.

  • Mix it with whatever! Water, juice, make a smoothie - anything goes. It is flavorless so it really can be put in anything.

  • Bonus: Take creatine with a mix of carbs and protein for maximum benefit. This will help store creatine in your muscles better.

  • What I do: I mix mine with my post-workout shot of protein powder (1 scoop of Isopure vanilla protein powder + 1/2 tsp creatine + 1 cup cold water). Sometimes I'll throw these in smoothie - my favorite (and SO easy) recipe can be found here.





Possible Side Affects

Side affects are rare and usually not major. But this is what to look out for:

  • Water Retention: This is debated in the research. Studies that showed water retention showed pretty small amounts in the muscles, but nothing major.

  • Digestive Issues: Again, make sure you choose a good quality supplement without any other crap added in there. If you have a sensitive stomach, start out with smaller doses and work your way up. (I started with 1/4 tsp and gradually increased as my body got used to it.)

  • Kidney issues/concerns: Consult your doctor.

  • Pregnancy: Consult your doctor. Most likely your doctor will recommend getting creatine just from your diet during pregnancy and skipping any supplements.




What The Babble Community Said About Creatine:


"I feel like I can lift more!"


"[Creatine] helps with sore muscles and recovery time."


"My boys use it, but I want to learn more."


"I actually feel stronger, recovery is better and...though the science may not back this up...I feel like any weight I'm gaining is just muscle, not fat. It's helps with that perimenopause belly pooch thing too!"


Have you tried creatine? Tell us what you think!

Get involved in the conversation via Babble on Instagram!



Resources

Want to learn more? Geek out on these great resources:



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