Creatine: How it can support women’s health

Think creatine is just for bodybuilders or those chugging protein shakes at 6am? Think again. Creatine is having a moment, and for good reason. This mighty little molecule is now being studied (and loved) for how it can support women’s health at every life stage. From brain fog to muscle tone, bone health to performance, creatine is a supplement worth knowing about and maybe even adding to your daily routine. Let's break down the science.

What is creatine?

Creatine is a compound your body makes naturally, mostly in your liver and kidneys, which is stored in your muscles, brain, and other tissues. You also get a small amount through foods like red meat and fish. It helps your cells make energy quickly, especially during short bursts of high-intensity movement (hello, sprinting, lifting, HIIT).

The exciting part? Creatine is now being researched for its benefits beyond the gym particularly for women’s brain function, bone health, hormonal support, and even mood. But here’s the twist: women naturally have lower levels of creatine than men, making supplementation key during periods like menstrual bleeding, pregnancy, and menopause.

What are the benefits?

Let’s unpack what the science says and spoiler alert, it’s not just about biceps.

Cognitive benefits

There is plenty of hype around the cognitive benefits of creatine like reducing brain fog, supporting mood and sharpening concentration. It comes from the idea that creatine is needed by the brain to provide energy to function. But the research is still yet to confirm these benefits in human studies. 

One study found that creatine improved memory for older adults (66-76yrs), however, the results were not the same in younger adults. What's more, vegetarians may experience greater memory benefits from creatine supplementation than meat-eaters. 

The research is mixed when it comes to memory and focus with some studies showing improved performance for some tasks while no improvements for others. This means, there is plenty of potential, but researchers are still uncovering the brain benefits.   

Muscle and bone health

Women naturally have lower creatine stores than men, which means we might stand to benefit even more from supplementation.

Creatine has been shown to help preserve lean muscle mass, especially important as you age, go through hormonal shifts (like perimenopause), or recover from injury. One study found that creatine combined with resistance training increased muscle mass and strength in older women.

There’s also emerging research around creatine and bone health. While still early, some studies suggest creatine may support bone health in postmenopausal women, especially when paired with resistance training. 

Other benefits

Creatine isn’t just for lifting heavier, although it definitely helps. It’s been shown to improve anaerobic performance, sprint capacity, and recovery, which means it helps you push harder and bounce back faster, whether you're at the gym, doing pilates, or chasing your kids around.

And unlike stimulants like caffeine, creatine works by enhancing your cellular energy systems, not by giving you a temporary high.

When should women take creatine?

There aren’t any hard and fast rules around when to take creatine. What we do know is that if you’re supplementing, pairing it with regular exercise is key to getting the full benefits. 

As for timing - before, after, or during your workout - the research is mixed, likely due to differences in dosage, participants, and training styles. So don’t overthink it. Creatine isn’t something you’ll feel instantly; it builds up in your muscles (and brain) over time. You can take it any time of day, with or without food. The most important part? Stay consistent.

Tip: Mix it into your smoothie, post-workout shake, yoghurt or even just water. It’s flavourless and blends easily.

How much creatine should women take?

The sweet spot? Around 3–5 grams daily of creatine monohydrate.

There is a school of thought that you need to “load” your creatine dose. However, if you aren’t training for an intense bodybuilding or athletic competition, then you don’t need to do this. A steady daily dose is effective, especially for long-term use. We touch more on this below. 

Are there any potential side effects?

Creatine is generally considered safe for most people. There have been some reports of gastric upset when taking high doses of creatine, but this went away after they stopped taking creatine.  Like all supplements, it’s best to talk to your healthcare professional prior to using, especially if you have existing health conditions. 

Does creatine cause water retention?

It’s a common concern, but the idea that creatine leads to bloating or excess water weight is largely based on short-term studies using high doses. More recent research shows that longer-term, regular dosing (like 3–5g/day) doesn’t significantly affect total body water or cause puffiness, especially when paired with training. Any minor water shifts are mostly within muscle cells, which can actually support muscle growth, not hide it.

Does creatine cause hair loss?

This one’s been doing the rounds thanks to a single 2009 study that found a small increase in DHT (a hormone linked to hair loss) in a group of male rugby players taking high-dose creatine. But here’s the catch: the study’s findings have never been replicated, the DHT levels stayed within normal clinical limits, and no actual hair loss was reported. More than a dozen other studies since then have shown no changes in testosterone, DHT, or hair health in creatine users. In short, there’s no solid evidence linking creatine to hair loss.

Do you need to load creatine?

Not necessarily. While a high-dose “loading phase” can help saturate your muscles with creatine faster, it’s not essential. Taking 3–5g daily over 3–4 weeks still leads to the same muscle creatine saturation, just at a slower pace. So if you're in no rush or want to avoid potential bloating or stomach upset, a daily low-dose creatine works just fine.

The bottom line

Creatine isn’t just for gym goers, it’s an affordable supplement that can support women’s health across every life stage. From supporting cognitive health to better bone health and muscle health, the benefits go beyond the barbell. It’s safe, simple to take, and especially helpful during times like perimenopause and menopause when natural levels may dip.

Related reads:

• Supplements for women's health through each life stage
• What can you do to support muscle growth? 

Reviewed by the Healthylife health experts June 2025.