Is Creatine Just for Men? Experts Weigh in on the Surprising Benefits for Women

“Extra protein builds muscles quicker.” “Adding pre-workout boosts your energy level.” “BCAAs are the best for muscle recovery.” These are all things we've heard at the gym before. Each session seems to bring a new round of advice, from old-school practices to the latest trends. While each has its merit, it's challenging to figure out which advice to listen to when everyone says you should be doing it all.

Here's the truth: Gym routines shouldn't be complicated, and neither should your health supplements. When it comes to science-backed additives, creatine is one that experts unanimously agree is worth taking. It may have a stereotypical reputation, but women can benefit just as much, if not more, from it as men. We speak with two experts to find out how and why you should be hitting creatine just as hard as you hit the gym.

What Is Creatine?

Unlike pre-workout and protein boosters, creatine is naturally created by the body. It's often called an amino acid, but it's actually made from three founding amino acids. These are arginine, glycine, and methionine, all of which are essential for building protein. They're particularly beneficial for cardiovascular health, especially during creatine production. Evidence supports creatine's benefits for cholesterol and heart health, making it an ideal supplement for workouts.

Strictly speaking, in gym terms, creatine is excellent for high-intensity workouts. It provides the body with energy boosts, especially during sprints or intense cardio sessions. It targets the skeletal muscles, which are responsible for (literally) doing heavy lifting. As it does, it is converted to ATP (adenosine triphosphate), which is used during exercise. Therefore, it's a true supplement in the sense that it provides more energy, faster recovery, and increases the body's natural amino acid production.

How Creatine Increases Physical Performance

Sarah Bowmar, a certified personal trainer, Pilates instructor, health coach, and wellness expert, provides even more context on creatine's benefits. “There are so many benefits, including the muscle-building aspect of APT production. There have been a few studies on ATP production and brain health, and on how creatine can support cognitive function,” she says. “It was noted that around 10-15 grams daily saw the cognitive benefits, aiding in symptoms of Alzheimer's and dementia.”

Bowmar, who uses creatine in her own gym routine, has seen the benefits firsthand. “Similar to hard conditioning, it helps push you to pure exhaustion, which is the point of training,” Bowmar says. She adds that it also improved muscular and cardio endurance, without spiking cortisol, a common side-effect of high-intensity training.

She shares that by the end of a workout, her recovery time improves, with lower inflammatory markers, even after longer, more strenuous sessions. “I would suggest it to anyone who's weight training,” Bowmar encourages.

Creatine comes with a stereotype, specifically that it's more beneficial for men. This isn't just inaccurate, but also prevents many women from adding it to their routines. Bowmar points out the stigma may come from how creatine impacts your physical appearance — specifically, the fact that it can make you look bloated from retaining water.

“You want your muscles to be hydrated, but you shouldn’t notice a huge difference if you’re hydrated properly. If you do find that your body is feeling this way after taking it, try drinking more water and electrolytes.”

How Does Creatine Benefit Women?

When it comes to women using creatine, the conversation goes even deeper. Avery Zenker, MAN, RDat MyCrohnsandColitisTeam, shares more about why it's a game-changer. “Women have 70-80% lower baseline creatine stores than men, due to lower creatine production and intake. This can make the benefits of creatine more noticeable for women,” Zenker says.

“Sex hormones like estrogen and progesterone impact creatine production and metabolism in ways that suggest that creatine may be particularly influential during menstruation, postpartum, perimenopause, and post-menopause.”

Zenker also notes that, whether you're an athlete or not, women can benefit from creatine as long as they engage in moderate to intense exercise. “Creatine can be beneficial for women of all ages, and it may be particularly helpful for women peri- and post-menopause,” she says. “While research is still emerging, there is evidence to suggest that creatine supplementation could benefit women in peri/menopause in several ways.”

She goes on to share that women can benefit from creatine's impact on muscle and bone health, as well as potentially on mood and cognitive health. “It’s recommended that women in peri or post menopause engage in regular exercise, including both strength and cardiovascular activity, to support bone, muscle, and overall health.”

“Creatine can help support exercise performance, which can contribute to increased muscle mass and strength, which helps counteract the muscle loss associated with menopause when combined with an adequate exercise routine and nutrition.”

Breaking the Creatine Stereotype

Zenker also tells us that the fear of becoming “bulky” is entirely unfounded. “Creatine can support increased muscle mass indirectly due to its ability to help improve exercise performance. Creatine on its own does not increase muscle mass and does not cause women to ‘get bulky,” she says. “It requires consistent strength training with progressive overload to increase muscle mass, regardless of whether creatine is in the picture.”

In truth, creatine improves fitness performance, but muscle bulking comes down to training and consistency. And believe it or not, there are even more benefits from taking creatine than just showing up with more energy at the gym.

Creatine's Effects Outside of the Gym

“Some studies suggest that creatine supplementation, particularly when combined with resistance training, can improve bone density. This could be beneficial for women in peri or menopause who are at increased risk of osteoporosis. It may also help women maintain healthy bone mass through all ages,” Zenker says.

She adds that creatine has some emerging evidence supporting cognitive benefits. These include enhancing short-term memory and reasoning, particularly under stress or sleep deprivation, or in ageing populations. “Evidence suggests that creatine supplementation may be even more effective for women due to its ability to support brain energy,” she says.

How to Take Creatine Safely

As with any supplement, there are important things to note before incorporating it into your routine. Both experts caution those with kidney issues to avoid creatine. “Creatine contains creatinine, which can decrease kidney function,” says Bowmar. “Never take a creatine gummy. There was a big study, and not one of the companies that creates them has the amount promised in them,” she adds.

In terms of side effects, Zenker informs us there are few. “Creatine is generally considered safe for most women when taken as directed. Possible side effects may include gastrointestinal discomfort, such as bloating, muscle cramps, or a few pounds of water retention. These effects typically subside,” she explains.

Dosages vary based on fitness goals, but Zenker provides a solid guideline. “The general dosage recommendations for creatine supplementation are the same for men and women, at 3 to 5 grams per day,” she says. “Creatine works best when taken regularly, typically every day. There's no particular optimal time to take creatine, but some experts recommend it right before or after a workout.”

She adds that there's an initial “loading phase” of 20g per day for seven days. This is followed by a maintenance dose of 3-5g per day, which is a standard protocol. “However, this is not necessary and can vary based on individual needs and health status. An initial dose of 20g per day is also not necessary, as its purpose is to saturate the muscles with creatine a few weeks sooner than with the maintenance dose. Taking the typical dose of 3-5g per day may take a few weeks longer to saturate the muscles, which doesn’t significantly impact most women’s goals,” Zenker explains.

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