Should Women Take Creatine? Here's What You Need To Know

Will you get "bulky?"

Creatine is currently in the spotlight. Move over, cauliflower.

So is it something you should be taking? Are you worried it will make you look bulky, bloated, or cause you to gain weight? If you’re not a gym bro, do you need it?

Let’s break it down

---

What is creatine, anyway?

In short: Creatine is a compound your body makes to give your muscles and brain the energy they need to work their best.

I say ‘compound’ because it’s not an amino acid, peptide, or steroid (like often perceived).

Creatine is a small molecule built from amino acids, but it’s not classified as an amino acid itself.

Which amino acids make up creatine?

• Arginine

• Glycine

• Methionine

You naturally have creatine stored in your muscles. When you sprint, lift weights, or even think hard(!), your body uses creatine to quickly create energy.

Think of it like an extra battery pack you can tap into when you need a quick boost.

And who doesn’t want that?

While you CAN make creatine yourself (1-2 grams/day) and consume creatine from foods like red meat and seafood, the amount needed to reach effective levels is not achievable by most.

To hit 5 grams of creatine, we’re talking:

• Beef: ~ 2.5-3 pounds

• Herring: ~ 1-1.5 pounds

• Salmon: ~ 2.5-3 pounds

• Chicken: ~2.5-3 lbs

• Pork: ~ 2 pounds

*All cooked (Cooking can reduce creatine content by varying amounts (20-50%)

*3-5 grams is the amount most women choose to take, as a maintenance dose.

See why some people take a creatine supplement? If a simple, inexpensive flavorless powder or capsules can help you move better, feel stronger, and recover faster, it’s worth a shot, right?

---

Is it just a fad?

Creatine isn’t a new hot trend that will quickly pass; it’s been used by athletes since the 1990s to support athletic performance and is now one of the most researched, safest, and effective supplements available.

It’s also not just a supplement for ‘bros’ that is destined to make you bulky.

Over 1,000 studies have been published on its effects, supporting a range of benefits, from improved muscle performance to enhanced brain health, as well as benefits for aging and mental health.

And multiple meta-analyses support its strong safety profile.

“Creatine appears to be safe for the human body and for all populations, with no additional adverse effects on liver and kidney function.”

"There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals or among clinical populations who may benefit from creatine supplementation."

Common myths and questions

• "It’s only for bodybuilders."

  • Nope! Women and men of all ages and fitness levels can benefit!

• "Creatine makes you bulky."

  • Nope, but I hear your concern. I had similar concerns when I started. Creatine DOES help your muscles hold more water; however, muscle growth and perceived bulkiness are highly dependent on training volume/load AND eating in a surplus. Even when those variables are both in place (which is rare for women), it takes time. (i.e., it won't turn you into a bodybuilder overnight).

• "Will creatine make me gain weight?"

  • If you find yourself a few pounds heavier on the scale, this is likely due to fluid shifts (water weight or cellular hydration) rather than an increase in fat mass. This levels out over time. Creatine has no impact on fat mass, and some early studies suggest that it may actually slightly decrease fat mass, especially when combined with resistance training.

• “It causes GI upset - bloating/gas.”

  • Not always! This is highly dependent on the individual (as most GI things are!); however, I find that if you start low and slow with your dosing, and choose a clean option, the chances are far less likely. See the tips below.

  • Watch out for creatine gummies and flavored/sugary drink mixes. The problem may be the additives, not the creatine. Stick to a plain, powdered creatine monohydrate (with nothing else added).

• “It’s not safe for pregnancy or nursing.”

  • I’ll start with the disclaimer that there are no large human studies confirming creatine’s safety during pregnancy and breastfeeding. Right now, evidence is based on animal models, theoretical mechanisms, and observational studies.

  • There’s also no direct evidence showing that it causes harm. Research is in its preliminary stages, but there is growing interest in the potential benefits.

  • With this in mind, it’s worth understanding the potential benefits and speaking with your healthcare provider(s) to see if it makes sense for you. (Personally, I would have taken it during both seasons of life and especially in the third trimester, if I were aware of this data!)

• Some women choose to consume creatine during pregnancy for:

  • Neuroprotective benefits for baby

    • Multiple studies in mice showed that maternal creatine supplementation before birth significantly protected offspring from the effects of severe hypoxia (low oxygen levels) during birth, including reduced neonatal mortality, the prevention of brain injury, protection of heart and diaphragm function, and preservation of kidney structure and function.

    • Because of this, the study authors propose that creatine supplementation could potentially benefit human pregnancies at risk for:

      • Preterm birth

      • Fetal growth restriction

      • Birth asphyxia

      • Placental insufficiency

      • Intrauterine inflammation

  • Potential maternal benefits

    • It may play a role in supporting maternal and postpartum muscle function and recovery.

    • It may support fatigue and brain health during late pregnancy and postpartum.

• "Can I take creatine without working out?"

  • Yes, but please work out. You’ll see enhanced benefits! Even without exercising, creatine can support brain function and muscle maintenance, particularly in situations of mental fatigue or sleep deprivation and aging. There’s growing research on creatine helping memory, executive function, and even mood (these are often seen at higher levels, ~10 grams/day)

• "How long does creatine take to work?"

  • It depends on how much you’re taking. Loading creatine (taking higher doses to saturate your stores) will lead to a more noticeable impact more quickly, but may come with more gastrointestinal upset and water retention.

  • With loading: You will likely feel and notice improvements in ~5–7 days.

  • Without loading (3-5 grams/day): You will likely feel the effects in approximately 2–4 weeks.

---

Science-backed benefits

You’re now clear that creatine is safe, effective, and not just for men.

There are numerous metabolic, hormonal, and neurological benefits of creatine for women.

• Improved strength and workout performance

  • Creatine can increase strength gains, help you lift heavier weights, sprint faster, and recover more quickly.

• Support for brain health and cognition

  • Women may especially benefit from creatine’s role in brain energy metabolism, with potential protective effects against depression, cognitive decline, and brain fog.

• Possible benefits for bone health and aging

  • Early research suggests that creatine may support bone density and help mitigate muscle loss, which is particularly important during menopause and aging.

• Hormonal support (especially for perimenopausal/postmenopausal women)

  • Creatine appears to support hormone health across the lifespan. It can even exert even more potential benefit during periods of high stress or sleep deprivation, making it hugely helpful for new moms and those navigating perimenopause/menopausal sleep disturbances.

---

How to take creatine (without overthinking it)

1. Take 3-5g Daily.
If you have a sensitive stomach, you may benefit from starting with 1-3 grams and only taking it on the days you train. It will take longer to build up in your system, but you’ll reduce your chances of bloating.

While evidence suggests that it’s best taken immediately post-workout, paired with a carb (or carb and protein), consistency matters more than timing. You can mix it with water, coffee, electrolyte or preworkout powders, smoothies — whatever works.

2. Reconsider the Need to Load or Cycle.
Loading phases (20g/day for 5-7 days) are unnecessary unless you want quicker saturation. You can safely take 3-5g daily long-term.

---

Choosing creatine (which form is the best?)

Luckily, this answer is straightforward.

Go with plain, ol’ creatine monohydrate from a trusted source (third-party tested, NSF Certified). Everything else is purely marketing.

Creatine monohydrate is the gold-standard form — it’s the one most studied for safety and effectiveness.

If you really want to get fancy, and have the budget for it, some practitioners opt for Creapure®, since it’s the most widely studied form of creatine.

---

If you're looking to boost your strength, protect your brain, and support your body as you age, creatine is absolutely worth considering. It’s not magic, but it can be a powerful ally in your long-term health toolbox.

Affiliate Disclosure

Some of the links on this blog are affiliate links, which means if you click through and make a purchase, I may earn a small commission at no additional cost to you.

I only recommend products I genuinely love, use myself, or have thoroughly researched. Your support through these links helps keep this content free and allows me to continue creating helpful articles. Thank you for being here! 🤍

---

Questions about creatine? Drop them below — I read every reply. 👇