The short version
• Creatine is a compound found mainly in skeletal muscle, which holds around 95% of the body's creatine (Kreider et al., Journal of the International Society of Sports Nutrition, 2017).
• The body needs to replace around 1 to 3 g of creatine a day, and about half of that typically comes from the diet, mainly from meat and fish (Kreider et al., 2017).
• Women have been reported to have 70 to 80% lower total body creatine stores than men, largely reflecting differences in muscle mass, and tend to eat less creatine in their diet (Smith-Ryan et al., Nutrients, 2021).
• Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with a daily intake of 3 g (GB NHC Register; EFSA, 2011).
• For adults aged 55 and over, daily creatine consumption can enhance the effect of resistance training on muscle strength, with 3 g a day alongside resistance training (GB NHC Register; EFSA, 2016).
• Women have been underrepresented in creatine research (Smith-Ryan et al., 2021). Any small early weight gain reflects water held in muscle, not body fat (NIH Office of Dietary Supplements).
• Taking 2 to 3 g a day increases muscle creatine stores over three to four weeks, without the need for a loading phase (Buford et al., Journal of the International Society of Sports Nutrition, 2007).
• Creatine is one of the most researched supplements, and has been found to be safe and well tolerated in healthy people at the doses studied (Kreider et al., 2017).
• If you are pregnant, breastfeeding, have kidney problems or take regular medication, speak to your GP before taking creatine.
Ask most people to picture someone who takes creatine and they will picture a young man in a gym. That image says more about who has been studied than about who could benefit. As a 2021 review in Nutrients put it, evidence for creatine use among women has been understudied, despite extensive research overall (Smith-Ryan et al., 2021).
We believe women's health has been largely ignored for too long, and creatine research is a clear example. The same review highlights that women have lower creatine stores than men and eat less of it, which makes the gap in research all the more striking (Smith-Ryan et al., 2021).
So, this piece explains what creatine is, what it does, why it matters for women, what the authorised claims say, what the research shows at different life stages, how much to take, and how to choose a product.
What is creatine?
Creatine is a naturally occurring compound found mainly in red meat and seafood, and around 95% of the body's creatine is stored in skeletal muscle, with small amounts in the brain (Kreider et al., 2017).
Every day, around 1 to 2% of the creatine in your muscles is broken down and excreted, so the body needs to replace around 1 to 3 g a day to keep stores steady. About half of that usually comes from food, and the body makes the rest (Kreider et al., 2017).
What does creatine do?
Around two-thirds of the creatine in muscle is stored as phosphocreatine (Buford et al., 2007). Phosphocreatine acts as a rapid energy reserve: when a muscle has to work hard for a few seconds, such as during a sprint or a heavy lift, it helps regenerate the energy molecule ATP (Kreider et al., 2017).
That is reflected in creatine's authorised health claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine (GB NHC Register; EFSA, 2011).
Why creatine matters for women
Women have been reported to have 70 to 80% lower total body creatine stores than men, largely reflecting differences in muscle mass, and tend to consume less creatine through their diet (Smith-Ryan et al., 2021). Diet plays a part: because creatine comes mainly from meat and fish (Kreider et al., 2017), anyone eating little of either is likely to get less from food.
The same review highlights that women have been underrepresented in creatine research. It also suggests that concerns about weight gain and side effects may discourage women from taking creatine, despite evidence that it is generally well tolerated (Smith-Ryan et al., 2021). Although some initial weight gain can occur through water retention, this should not be confused with an increase in body fat (NIH Office of Dietary Supplements).
Creatine across a woman's life
Researchers are now asking how creatine fits with the hormonal changes that shape women's lives, from the menstrual cycle to menopause. The 2021 Nutrients review suggests creatine metabolism may be influenced by hormonal changes, and calls for more research across the menstrual and reproductive cycle (Smith-Ryan et al., 2021).
Before menopause
In pre-menopausal women, creatine supplementation appears to be effective for strength and exercise performance (Smith-Ryan et al., 2021), consistent with the authorised claim for short, high-intensity exercise.
Women aged 55 and over
For adults aged 55 and over, creatine has a second authorised claim: daily creatine consumption can enhance the effect of resistance training on muscle strength. The beneficial effect is obtained with a daily intake of 3 g of creatine in conjunction with resistance training (GB NHC Register; EFSA, 2016). The words "in conjunction with resistance training" matter: creatine works alongside strength training, not instead of it.
Research into creatine and the brain, including mood and cognition, is also under way, but it is at an earlier stage and there are no authorised claims in this area (Smith-Ryan et al., 2021).
Will creatine make me put on weight?
Creatine supplementation can cause a small increase in body weight, particularly during the initial stages, due to increased water retention within muscles. This should not be confused with an increase in body fat (NIH Office of Dietary Supplements).
Research suggests that concerns about unwanted weight gain in women are often overstated (Smith-Ryan et al., 2021). Taking a consistent 3 g daily, rather than using a high-dose loading phase, can help minimise rapid changes in body weight.
How much creatine should women take?
The authorised claims are based on 3 g of creatine a day (GB NHC Register). Taking 2 to 3 g a day gradually increases muscle creatine stores over three to four weeks (Buford et al., 2007), so there is no need for the loading phases you may read about online.
Creatine works by building up stores over time, so consistency matters more than timing. Take it daily, at whatever time of day suits you. If you like it in your morning coffee, we have looked at that question too in our article on creatine in coffee.
Is creatine safe?
Creatine is among the most studied supplements. The International Society of Sports Nutrition concluded that short and long-term supplementation is safe and well tolerated in healthy people across a wide range of ages (Kreider et al., 2017). A review of studies in women found no adverse effects on the digestive system, kidneys, liver or heart (Smith-Ryan et al., 2021).
Even so, if you are pregnant or breastfeeding, have kidney problems, or take regular medication, speak to your GP before starting.
What to look for in a creatine supplement
• Creatine monohydrate. It is the most studied form, and other forms have not been shown to be superior to it (Kreider et al., 2017).
• At least 3 g per daily serving. This is the amount the authorised claims are based on.
• A short ingredient list. Creatine should not need much company. Check for added sugars, flavourings or fillers.
• Clear wording. A responsible product uses the authorised claim language and does not promise more.
Common questions
Is creatine good for women?
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with 3 g a day (GB NHC Register). Women have been reported to have 70 to 80% lower total body creatine stores than men, largely reflecting differences in muscle mass (Smith-Ryan et al., 2021).
What does creatine do?
Creatine is stored in muscle, largely as phosphocreatine, which helps regenerate energy during short bursts of intense effort (Buford et al., 2007).
Will creatine make women gain weight?
Creatine may cause a small initial increase in body weight due to water retention within muscles, rather than an increase in body fat (NIH Office of Dietary Supplements). However, research suggests that concerns about unwanted weight gain in women are often overstated (Smith-Ryan et al., 2021).
How much creatine should a woman take a day?
The authorised claims are based on 3 g a day (GB NHC Register). Taking 2 to 3 g a day increases muscle stores over three to four weeks without a loading phase (Buford et al., 2007).
Is creatine safe for women over 50?
Creatine has been found to be safe and well tolerated in healthy people of a wide range of ages (Kreider et al., 2017). For adults aged 55 and over, 3 g a day alongside resistance training can enhance the effect of that training on muscle strength (GB NHC Register). Speak to your GP if you have kidney problems or take regular medication.
The bottom line
Creatine is one of the best-researched supplements there is, but for too long that research has been about men. Women tend to start with lower stores and eat less creatine, and the authorised claims are clear: 3 g a day supports physical performance in short, high-intensity exercise, and from 55, alongside resistance training, it can enhance the effect of that training on muscle strength.
Choose creatine monohydrate, take at least 3 g a day consistently, and pair it with strength training. Our Micronised Creatine Monohydrate Powder provides 5 g of pure creatine monohydrate per serving, comfortably above the 3 g the authorised claims are based on, with nothing added. If you are pregnant, breastfeeding, have kidney problems or take regular medication, speak to your GP first.
Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you are pregnant or breastfeeding, taking medication or have a medical condition, consult your healthcare practitioner before use.
