Creatine and Women’s Health: What Science Says Across Every Stage of Life

For years, creatine has been seen as a supplement for male bodybuilders and sprinters - the kind of thing you’d find in a weight-room locker, not in a household kitchen. But behind that stereotype lies one of the most studied and fascinating nutrients in sports and health science. And the truth is, creatine isn’t just for men.

Recent research shows that creatine could play an important role in supporting strength, energy balance, and even mental wellbeing across the female lifespan - from menstruation to menopause. In 2021, a group of researchers published a detailed review in Nutrients titled “Creatine Supplementation in Women’s Health: A Lifespan Perspective.”

Before diving into the findings, it’s worth being transparent: two of the authors serve as scientific advisors to Alzchem, the company that produces Creapure®, a high-purity form of creatine. The review itself, however, was peer-reviewed and published independently, and the evidence discussed offers valuable insights into how creatine may affect people assigned female at birth throughout different life stages.

Let’s unpack the science - and explore what it really tells us about creatine, women’s health, and strength for every body.

What Is Creatine - and Why Does It Matter?

Creatine is a compound naturally found in our muscles and brain. It helps the body recycle adenosine triphosphate (ATP) - the molecule that provides energy for every movement and thought we have. You could think of ATP as the body’s “battery”, and creatine as the charger that keeps it topped up.

Our bodies make creatine from amino acids, and we also get small amounts from food such as red meat and fish. However, people who eat mainly plant-based diets tend to have lower creatine stores. In fact, research suggests that women and people assigned female at birth generally have 70–80% lower natural creatine stores than men.

That difference doesn’t mean women can’t perform just as well - it simply highlights that creatine supplementation could be particularly useful to help support energy metabolism, exercise performance, and recovery, especially for those who train regularly or have higher energy demands.

Hormones, the Menstrual Cycle, and Energy

Hormones such as oestrogen and progesterone don’t just influence mood and reproduction - they also affect how our bodies use energy. According to the Nutrients review, these hormones appear to influence how creatine is produced, transported, and used in the body.

During the menstrual cycle, fluctuations in oestrogen may alter how efficiently the body stores and uses creatine. Some evidence suggests that creatine kinase - an enzyme that helps convert creatine into usable energy - peaks when oestrogen levels are highest. At other times in the cycle, energy production might not be quite as efficient.

That means there could be certain phases - particularly the luteal phase, when oestrogen is high and protein breakdown is increased - where creatine supplementation might be especially supportive. While more research is needed, these findings open an interesting discussion around how nutrition could adapt to hormonal rhythms rather than ignoring them.

Building Strength and Power

When most people think of creatine, they picture athletes chasing personal bests - and for good reason. Creatine is one of the most studied supplements in the world for supporting short bursts of high-intensity activity. But the Nutrients review highlights that its potential goes far beyond elite sport.

Across multiple studies in women, creatine supplementation has been shown to support strength, power, and recovery during resistance or sprint training. These benefits seem to occur without significant weight gain or changes in body composition. The small amount of water that enters muscle cells during creatine loading is temporary and, in fact, helps with hydration and recovery.

For anyone engaging in resistance training - from classic gym workouts to weightlifting or functional fitness - creatine may help sustain higher training quality and intensity over time. In simpler terms, it can help you do more before fatigue sets in, allowing your muscles and nervous system to adapt more effectively to training.

Endurance, Recovery, and Everyday Energy

While creatine’s reputation comes mainly from strength sports, there’s emerging evidence that it could also play a role in endurance and recovery. In one study reviewed by Smith-Ryan and colleagues, women who took creatine for a week showed lower oxygen consumption during submaximal exercise - meaning their muscles were working more efficiently.

Another interesting finding involved neuromuscular  fatigue- the gradual slowing of muscle response during prolonged activity. Women who supplemented with creatine experienced a delay in this fatigue, suggesting their muscles were able to keep performing at a higher level for longer.

While these are still early findings, they point towards creatine being more than a “power” supplement. For many people, it could be part of an overall approach to maintaining stamina and recovery, not just during workouts but also in busy, active lives.

Pregnancy and the Postpartum Period

Pregnancy places enormous energy demands on the body. The placenta and developing foetus both rely on a steady energy supply, and some studies have suggested that creatine stores may become depleted during this time.

Although most of the evidence so far comes from animal studies, researchers have observed that creatine supplementation during pregnancy helped maintain mitochondrial integrity and reduce energy depletion in offspring. In humans, we don’t yet have enough data to draw conclusions, so supplementation during pregnancy should always be discussed with a healthcare professional.

That said, the research is promising and highlights an important point: creatine isn’t just a “performance” nutrient - it’s involved in basic cellular energy production, something that becomes even more critical during pregnancy and postpartum recovery.

Menopause and Ageing Gracefully

As oestrogen levels decline during menopause, many people notice changes in muscle mass, bone density, and overall energy. These shifts are part of the natural ageing process, but they can also affect physical strength and independence over time.

According to the Nutrients review, creatine may offer a supportive role here. In postmenopausal individuals, studies have shown that combining creatine supplementation with resistance training can help maintain muscle mass and functional strength. Some evidence also suggests a positive influence on bone health, particularly in reducing bone mineral loss when training is consistent.

Even without a formal training programme, short-term creatine use has been associated with small improvements in daily functional tests such as sit-to-stand performance. While results vary between studies, one consistent finding stands out: creatine is safe and well tolerated in older adults.

Mood, Brain Function, and Mental Energy

One of the most fascinating sections of the Nutrients review looks beyond the muscles and into the brain. Our brains consume an enormous amount of energy - around 20% of what the body uses each day - and creatine plays a key role in keeping those energy levels steady.

Some research has linked lower creatine levels in certain brain areas to low mood and fatigue. In studies where women took creatine alongside their prescribed antidepressant medication, improvements in mood were seen earlier than expected - sometimes within two weeks. While these findings are preliminary and don’t mean creatine should replace medication, they do suggest that supporting brain energy metabolism could have broader wellbeing benefits.

Creatine has also been studied for its potential to help maintain mental performance under stress or sleep deprivation, both of which can affect cognitive function. The ability to sustain focus and alertness may be particularly relevant for people balancing multiple roles - at work, in sport, or at home.

How to Take Creatine Safely

There are two main ways to take creatine, both shown to increase muscle stores effectively:

1. Loading method: 20 g per day (divided into 4 servings of 5 g) for 5–7 days, followed by a maintenance dose of 3–5 g daily.

2. Gradual method: Simply take 3–5 g per day consistently without a loading phase; it will take about three to four weeks to reach the same levels.

Creatine dissolves best in warm liquid and can easily be mixed into a smoothie, shake, or meal. It doesn’t need to be combined with large amounts of sugar to work effectively, though taking it with food can help with absorption.

When it comes to choosing a creatine source, creatine monohydrate is the most widely researched and highly purified form. 

Safety and Common Myths

Creatine has been studied for more than 30 years and is regarded as one of the safest supplements available when used as directed. The Nutrients review and other systematic analyses have found no evidence of harm to the kidneys, liver, or cardiovascular system in healthy adults.

Common myths - such as creatine causing bloating, dehydration, or “bulky” muscles - have been repeatedly disproven. Any initial weight increase during the first week is typically due to increased water in the muscle cells, a normal and even beneficial adaptation for hydration and recovery.

As with any supplement, there are exceptions - so if you feel like you are experiencing side effects from creatine usage, it’s best to lower the dosage or discontinue it entirely. Creatine supplementation isn’t essential, but to use it as a tool within a balanced lifestyle that includes strength training, adequate nutrition, and rest it can be beneficial.

The Bigger Picture: Strength for Every Body

What makes the Nutrients review so valuable is that it finally brings attention to an overlooked truth: creatine isn’t age- or gender-specific. Biological sex, hormonal fluctuations, and life stages all influence how the body handles energy, and creatine plays a role in each of these processes.

From supporting training performance in younger adults to potentially maintaining muscle and cognition later in life, creatine represents more than a supplement - it’s a symbol of how science can help us understand our bodies more fully, beyond stereotypes and outdated marketing. It’s not about chasing size or speed, but about fuelling your potential at every stage of life.

Sources

[1] Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877.