The Benefits of Creatine for Women (No, it’s not just for Men)

If you hear “creatine” and some vague association with male bodybuilders comes to mind, well, you’re not wrong. Creatine is a popular supplement in the fitness world because it boosts muscle strength and gains and helps with workout recovery. But creatine actually has impressive benefits that go well beyond the gym, and it’s rapidly becoming a go-to supplement for women of a certain age. Wondering why? Let’s take a stroll through the benefits of creatine for women, and why it’s definitely not just for men (or athletes).

First, what even is creatine?

We’ll start with the basics. If you’re familiar with creatine at all, it’s probably in the form of a white, grainy powder in a big tub. But creatine is naturally found in your muscles and brain and it’s produced in your liver, kidneys, and pancreas. Contrary to popular belief, it’s neither a hormone nor a steroid. Creatine is actually made of three amino acids: arginine, glycine, and methionine. While you can source creatine from foods like red meat and fish, it’s in smaller amounts and not comparable to the serving you get when you supplement. The synthetic version sold as a supplement is usually a form of creatine known as monohydrate, and it’s almost identical to what your body makes.

So, why are all these bodybuilders using this stuff? Creatine is used to create phosphocreatine, a compound stored in our muscles. When you’re working hard, say sprinting or going for that deadlift PR, your body needs quick energy. It’s burning through ATP, or adenosine triphosphate, otherwise known as your body’s energy currency. So it uses phosphocreatine to help make more ATP, kind of like immediately juicing up a dying battery. As an aside, you may recall that NAD, or nicotinamide adenine dinucleotide, is also used in energy production—it’s actually the coenzyme that fires up the electrons used during ATP production. The more creatine your body has, the more quick energy it can make, and the better equipped you are to perform in short, explosive bursts. When you’re able to work harder, whether it’s more reps, heavier weights, or faster sprints, that leads to more efficient muscle growth—AKA bigger gains. There’s also the fact that creatine helps with the body’s inflammatory response and muscle cell damage, spurring faster recovery after training, and that it pulls water into those muscle cells. That makes them look and feel fuller, and it may also signal the body to keep on building muscle.

Sounds great for the gym rats, right? But why would a perimenopausal or postmenopausal woman want to use creatine? We’re so glad you asked! Before we get into all these fun facts, let’s quickly point out that thanks to declining estrogen levels, women in this life stage are already dealing with changes to their muscles, bones, and brain health. What’s more, women typically make and store less creatine than men, primarily due to things like lower muscle mass (remember, that’s where most creatine is stored) and hormonal differences. That’s one reason why women may actually benefit more from creatine supplements. Now, let’s get to the good stuff!

Creatine benefits for women (beyond the gym)

Creatine’s other benefits have largely flown under the radar for years. That’s slowly changing as more research comes out and brands do their part to educate consumers (Wonderfeel included!)

It supports brain health

Brain fog is a pretty typical peri- and postmenopausal symptom, and it’s because rollercoaster hormones make it harder for the brain to generate the energy it needs. Estrogen also supports memory and thinking skills, which is why feeling spacey and forgetful are also fun symptoms before and during menopause. Enter creatine. Keep in mind that your brain needs a lot of energy to focus, think, and remember. And while it’s not a muscle, it kind of behaves like one, especially when it comes to how it fuels itself. Like your muscles, the brain needs energy to function, and it uses ATP, NAD and creatine to make it. See where we’re going here? Research has indeed found that creatine has neuroprotective properties and can help enhance brain energy metabolism, which can support cognitive function. A 2018 review and a 2021 review both determined that supplementing with creatine can help improve short-term memory and reasoning, among other benefits. Another study from 2024 looked at the benefits of creatine beyond athletics in female, vegan, and clinical populations. Researchers determined it could be beneficial for women especially, since hormonal changes during menstrual cycles, pregnancy, and menopause affect energy use and brain function.

It’s good for your mental health, too

If you’re familiar with hormonal fluctuations at all, you already know that mood swings often go with them hand-in-hand. In exciting news, studies show that creatine could have an impact here as well. According to one study, women with major depression experienced faster and greater symptom improvement when creatine was added to an SSRI treatment. Other research shows that creatine is a useful adjunct to conventional antidepressant treatments. Meanwhile, a key takeaway from a wide-ranging 2025 study on the effects of creatine for women’s health is that it may have cognitive and mood benefits that have the potential to alleviate symptoms of depression.

The 2021 review we referenced above also concluded that creatine supplementation showed promise for reducing symptoms of depression and mental fatigue, which is especially beneficial during this life stage. Serious sleep disruption is a common menopausal side effect, thanks to dropping levels of both estrogen and progesterone. These hormones have a direct effect on sleep regulation, mood, and body temperature (hello, hot flashes). And when you aren’t sleeping well, everything suffers, mental well-being included. Research suggests that creatine can actually help support cognitive function and improve mood, even under the stress of miserable nights.

And yes, you need it for strong muscles (and bones)

There’s a persistent myth that lifting weights or doing anything to build and maintain muscle makes women “bulky.” Number one, that’s just plain wrong, and number two, we all need to maintain muscle, especially as we age. Unless you’re actively taking steps against it, menopause is typically associated with muscle loss. The less muscle you have, the worse your balance, coordination and stability—and the greater the likelihood of falls and fractures. Creatine boosts muscle energy, and as we’ve covered, that means you can train harder for more strength, power, and endurance. But it’s not just about muscle growth. It’s about muscle health. Creatine helps preserve lean muscle mass, which is absolutely essential for our metabolisms and health as a whole.

Maintaining muscle mass also supports bone health, another issue during menopause. Bone loss tends to accelerate after menopause (again, it’s an estrogen thing), which means weaker bones that are more vulnerable to breaks and an increased risk of osteoporosis. Your bones are the literal framework of your body, and strong bones help ensure an aligned spine and joints. That makes you less susceptible to back pain, stooped posture, and even mobility issues. Plus, poor bone health is a slippery slope, limiting your ability to stay active and independent as the years pass.

We’ve already covered how creatine supports muscle growth, but let us clarify that it’s not a magic bullet. You can’t take creatine and spend the whole day on the couch—the physical benefits come from the combination of creatine and regular resistance training.

Common misconceptions about creatine

The internet is a wild, unregulated place, which means you may have come across information that has you worried about creatine in more ways than one. In the pursuit of good ol’ fashioned honesty, let’s address the most persistent non-truths. First is the idea that creatine is exclusively for bodybuilders and athletes, which is pretty ingrained. But gaining muscle mass is just one benefit of creatine. And doesn’t everybody benefit from supporting brain health, mood regulation, and muscle maintenance?

The gym bros may swear by it, but creatine isn’t a steroid, nor is it a compound that will cause weight gain or “bulking” in women (again with the bulking!). The steroid thing probably came about because creatine really does improve strength and muscle mass. But it doesn’t artificially alter hormones, like steroids do. Instead, it enhances your muscles’ ability to produce energy when they need it most. As for the bulking thing, keep in mind that women just don’t have the muscle-building hormones in the same quantities as men. Plus, creatine actually supports lean muscle gains in women, which is really important for your metabolism, strength, and overall health.

Another popular but false notion is that creatine is dangerous for the kidneys. While it is true that there can be cause for concern if you already have a kidney condition, creatine doesn’t harm kidney function in healthy people.

Let’s talk about safety and tolerance

Creatine really is a good call for women, especially before and during menopause, and the best news is that it’s also one of the most well-researched supplements on the market. It’s been studied for decades, with over 1,180 published human studies in the Medline database alone, and research consistently shows that creatine is safe for long-term use and doesn’t cause major side effects, particularly when you follow recommended dosages (keep reading for that!).

Really, the biggest potential for side effects happens if you aren’t drinking enough water. Creatine pulls water into the muscles, so it’s really important to stay properly hydrated when you’re taking it. Otherwise, you’re at risk of minor bloating. Some people also find that creatine can lead to an upset stomach, especially in the early days. Consider it an adjustment period—your body will adapt in time, so pair your creatine with food to create a buffer that should soothe your stomach.

Creatine dosing recommendations for women

The typical daily dose of creatine is 3 to 5 grams of creatine monohydrate per day, and that applies to men and women alike. That’s enough to experience all of the benefits we outlined above. It’s a pretty easy supplement to take, too. You’re free to take it at any time during the day, but keep in mind that muscles are more receptive to nutrients post-workout. Taking it with food, especially a balanced meal, can also enhance absorption (and it’s the best option if you have a sensitive stomach). Like most supplements, consistency is really important so make sure you’re taking creatine every day for the biggest benefit.

A word on the creatine loading phase

Just about every container of creatine has a little mention of something called a “loading phase.” Essentially, the idea is to literally load up creatine stores by taking 20 grams per day (spread out over four servings) for about a week. Then you can switch to the maintenance dose of 3 to 5 grams. It makes a lot of sense for powerlifters and folks in search of big gains, and it’s not harmful if you’re healthy, but loading phases aren’t required. For women navigating menopause, the low daily dose of 3 to 5 grams does the trick. It just means full muscle saturation happens in three to four weeks, not five to seven days. But that’s much easier on digestion, since some people experience bloating and even cramping in the loading phase. If you’re worried about that because you have a sensitive stomach, start with a smaller dose (2 to 3 grams) for the first week. You can also try dividing your daily dose into two servings a day. Be mindful of salt in your diet as well, since too much sodium makes water retention worse.

Another note: You can find different forms of creatine, too. There’s your standard and ubiquitous creatine powder, your creatine gummies, and then you get into the elevated offerings, like creatine bites. The key is finding a product that works well for you.

The Bottom Line

By now, you’re probably seeing creatine in a new light. The fact is, it’s not just for male athletes and bodybuilders. Creatine is a proven supplement for supporting women’s health, especially those navigating perimenopause and menopause. And if you didn’t know that, you aren’t alone! But now that you’re clued in, don’t wait to start reaping the benefits.