Creatine for women: what are the benefits?
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Leesduur: 7 min
Creatine is known as the go-to supplement for bodybuilders and dedicated athletes. Its image is primarily aimed at men. But it also has a surprising amount to offer women, even if you don't hit the gym every day.
In this article you can read what exactly creatine does, why it is also interesting for women, and what you should pay attention to if you want to start using it.
Creatine replenishes natural stores, improves short-term exercise and offers benefits during hormonal fluctuations.
Creatine supports muscle strength and indirectly bone health, especially effective in strength training and in older women for maintaining muscle mass.
Creatine monohydrate is safe to use; the optimal intake is 3–5 grams per day.
Table of contents
What is creatine? Benefits of creatine for women 1. Stable creatine stores during your cycle 2. Extra muscle strength for women who train 3. Indirectly supports bone health (via the muscles) 4. Supports mental energy during your cycle (not yet proven) What is the best creatine for women? Creatine stores and your cycle: When is it most effective? The luteal phase The early follicular phase Creatine dosage in women Creatine side effects in women
What is creatine?
Creatine is a naturally occurring substance that helps your muscles quickly release energy. You produce it yourself and get it from food, such as meat and fish. Creatine plays a particularly important role during short, intense bursts of exercise.
A supplement helps to replenish your creatine stores, so that you get just that little bit more out of your training.
Good to know : With a daily intake of 3 grams, creatine can improve your physical performance during short, intensive efforts such as strength training or sprinting.
Benefits of Creatine for Women
But there are several other benefits for women. Here's what creatine does for women:
1. Stable creatine stores during your cycle
What many women don't know is that your hormones influence your creatine stores.
This is because the ratio of estrogen to progesterone changes constantly throughout your cycle. And these two hormones influence how your body produces, absorbs, and uses creatine. This makes creatine a very attractive option for women.
Research shows that your supply is often lower around your period. Creatine supplements can help you replenish your supply. This helps keep your energy levels and physical performance stable, even when your hormones aren't cooperating. (1)
Good to know: Are you pregnant or going through menopause ? Your hormone balance changes significantly. This also has an extra impact on your creatine stores. Especially during these phases, creatine can be even more important for your energy. (2)
2. Extra muscle strength for women who exercise
On average, women have less muscle mass . This doesn't necessarily make creatine more effective for women, but the benefit can be greater, especially if you also do strength training.
In older women , creatine in combination with strength training clearly appears to help increase muscle strength, especially when used long-term (24 weeks or longer). (3)
In young, active women, the effects are variable. This doesn't mean it's less effective, but it means that many of these studies don't take hormonal differences into account. (4) More research is therefore needed.
In short : Creatine does not seem to be extra effective purely because women have less muscle mass, but they can benefit significantly from it, especially with strength training or muscle retention later in life.
3. Indirectly supports bone health (via the muscles)
Keeping your bones strong becomes increasingly important as you age. This is especially true for women, who lose bone mass more quickly after menopause . What helps? Strength training and strong muscles. (5)
And that's where creatine comes in. Creatine supports your muscle strength, making strength training more effective.
A direct effect of creatine on bone density has not yet been demonstrated. However, a two-year study of 237 postmenopausal women found indications that creatine may influence bone structure. And that can contribute to the strength of your bones. (6)
In short : Creatine doesn't have a direct effect on your bone density. However, by supporting muscle strength and potentially contributing to bone structure, it can indirectly contribute to strong bones. This is especially true for women who do strength training.
4. Support of mental energy during your cycle (not yet proven)
Your brain, like your muscles, uses creatine to quickly release energy. And that energy plays a role in thinking, concentration, and information processing.
There is growing scientific research in this area. For example, a recent meta-analysis suggests that creatine supplementation may influence cognitive functions such as memory, attention, and processing speed, particularly in women. (7)
In addition, researchers describe that creatine shows promise in treating fatigue complaints around menstruation, especially in the early follicular and luteal phase. (8)
In short : Please note: These effects have not yet been officially recognized. These are early research results that require further evidence.
However, creatine is a very safe dietary supplement. You could certainly try it to see what effect it has on you.
What is the best creatine for women?
Don't be distracted by all the fancy names on the label, the best choice is simply creatine monohydrate .
It's the most researched form, proven effective and safe . Moreover, it's often the cheapest option.
Other forms, such as creatine ethyl ester (CEE) or creatine hydrochloride (HCl) sound interesting, but in practice offer no clear advantages over monohydrate. (9)
Creatine Stores and Your Cycle: When Is It Most Effective?
The biggest difference in creatine use between men and women is hormonal fluctuations. These influence your creatine stores and how well you recover from exertion (such as sports).
Creatine appears to be most effective in the week before your period and in the first few days after your period.
The luteal phase
In the week before your period (the luteal phase), your creatine stores are at their lowest. Creatine can provide additional support during this time, as your body releases energy less efficiently.
Research has found that women in this phase experience less fatigue with repeated exertion when they use creatine. (10)
The early follicular phase
You can also benefit from creatine in the first days after your period (the early follicular phase).
During this phase, both estrogen andprogesterone are low, a hormonal resting state that can make you more susceptible to muscle damage and loss of strength after training. Creatine could therefore help with recovery and strength maintenance during this phase. (11)
Good to know : There are even indications that creatine in the first half of your cycle (i.e. the two weeks after the last day of your period) can also contribute to mental clarity and stress resistance, although this has not yet been officially proven.
Creatine dosage in women
In general, women have less muscle mass than men, and therefore usually need slightly less creatine .
A daily dose of 3 grams of creatine is sufficient for most women. You can increase this to a maximum of 5 grams per day, for example, if you train intensively. (3)
A loading phase (such as 20 grams per day for the first week) is n't necessary . Only if you want to achieve a quick effect for a specific goal, such as a sports event, can such a phase be useful.
Good to know : It is important for women to be consistent in their use of creatine supplements and to combine this with an appropriate training program for maximum benefits.
Creatine side effects in women
Creatine monohydrate is safe for women, even in the long term.
The most common complaints were mild and limited to gastrointestinal upset , such as bloating or mild nausea, but usually at high doses.
However, the researchers call for more studies specifically aimed at women, with clear reporting of side effects. (12)
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women's Health: A Lifespan perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877
- Ellery, S. J., Walker, D. W., & Dickinson, H. (2016). Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids, 48(8), 1807–1817. https://doi.org/10.1007/s00726-016-2199-y
- Santos, EEPD, De Araújo, RC, Candow, DG, Forbes, SC, Guijo, JA, De Almeida Santana, CC, Prado, WLD, & Botero, JP (2021). Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. Nutrients, 13(11), 3757. https://doi.org/10.3390/nu13113757
- Tam, R., Mitchell, L., & Forsyth, A. (2025). Does creatine supplementation enhance performance in active females? A systematic review. Nutrients, 17(2), 238. https://doi.org/10.3390/nu17020238
- Forbes, S. C., Chilibeck, P. D., & Candow, D. G. (2018). Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis. Frontiers in Nutrition, 5. https://doi.org/10.3389/fnut.2018.00027
- Candow, D., & Chilibeck, P. (2010). Potential of creatine supplementation for improving aging bone health. The Journal Of Nutrition Health & Aging, 14(2), 149–153. https://doi.org/10.1007/s12603-009-0224-5
- Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1424972
- Gutiérrez-Hellín, J., Del Coso, J., Franco-Andrés, A., Gamonales, J. M., Espada, M. C., González-García, J., López-Moreno, M., & Varillas-Delgado, D. (2024). Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients, 17(1), 95. https://doi.org/10.3390/nu17010095
- Fazio, C., Elder, CL, & Harris, M. M. (2021). Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. The Journal Of Strength And Conditioning Research, 36(9), 2663–2670. https://doi.org/10.1519/jsc.0000000000003873
- Gordon, AN, Moore, SR, Patterson, ND, Hostetter, ME, Cabre, HE, Hirsch, KR, Hackney, AC, & Smith-Ryan, AE (2023). The Effects of Creatine Monohydrate Loading on Exercise Recovery in Active Women throughout the Menstrual Cycle. Nutrients, 15(16), 3567. https://doi.org/10.3390/nu15163567
- Romero-Parra, N., Cupeiro, R., Alfaro-Magallanes, V. M., Rael, B., Rubio-Arias, J. Á., Peinado, A. B., & Benito, P. J. (2020). Exercise-Induced Muscle Damage During the Menstrual Cycle: A Systematic Review and Meta-Analysis. The Journal Of Strength And Conditioning Research, 35(2), 549–561. https://doi.org/10.1519/jsc.0000000000003878
- De Guingand, DL, Palmer, KR, Snow, RJ, Davies-Tuck, ML, & Ellery, SJ (2020). Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis. Nutrients, 12(6), 1780. https://doi.org/10.3390/nu12061780
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