Should Women Take Creatine? Here’s What the Research Says

You might think of creatine as a supplement for bodybuilders and athletes. But creatine is getting attention beyond the gym for its potential effects on mood, brain function, and more. And growing research suggests that creatine may have benefits specifically for women. So, what does the science say about this? Let’s take a look at what the research shows about creatine supplements for women. 

What is creatine?

Creatine is a substance your body makes naturally. It’s mainly stored in your muscles, where it acts as a source of energy for your body. When you need a quick burst of strength — like during exercise — your muscles use creatine to help power through. That’s why creatine is often linked to improved strength and stamina. 

But creatine isn’t only stored in your muscles. Your brain also stores some, and researchers believe that creatine may help with brain function and mental health. 

You can get small amounts of creatine from foods. But most of what we know about creatine’s health benefits come from studies on supplements.

Should women take creatine?

There are no official guidelines that say women should take creatine. But research suggests that creatine may have health benefits that are especially important for women. 

Even though the research is still evolving, many experts believe that women should take creatine supplements because it’s safe and may offer potential benefits. If you’re thinking about taking creatine, talk to a trusted healthcare professional to decide if it’s right for you.

Let’s take a look at what the science says about creatine for women. 

1. Brain function

Creatine plays an important role in sending energy to brain cells and helping brain cells communicate with each other. Creatine may also protect your brain from stress and damage by lowering harmful substances called free radicals. 

Some studies suggest that taking creatine may help brain function by improving memory, attention, and mental processing speed. These benefits might be even stronger for women than for men. While more research is needed, the strongest evidence is for improved memory, especially in adults over age 65.

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• What does creatine do? People have used creatine for decades to help with athletic performance. But creatine is also being studied as a way to help with other health issues. 

• Creatine and athletic performance: Creatine isn’t a magic bullet. But many athletes use creatine along with appropriate training and nutrition. It may help improve endurance and speed up recovery times. 

• Does creatine cause hair loss? No. Some people worry that creatine can cause hair loss because it increases a male sex hormone. But studies have debunked that myth.

One small study found that just one dose of creatine can help boost thinking and memory after not getting enough sleep. In other words, creatine may help your brain work better when you’re tired — though it isn’t a substitute for sleep. 

2. Mood

Women who get more creatine in their diets may be less likely to have symptoms of depression. Research suggests this link may be stronger in women than in men. 

Early studies also suggest that creatine supplements might also help improve depression symptoms in women. Creatine hasn’t been studied on its own for this purpose. But creatine may help antidepressants work better. 

In one small study, women who took creatine along with an antidepressant regimen had greater improvement in their symptoms than those who took an antidepressant alone.

3. Reproductive and hormonal health

Here’s what we know about creatine’s potential benefits for reproductive and hormonal health: 

• Women who report a higher dietary intake of creatine (without supplements) are less likely to have irregular periods or pelvic problems that need surgery. This suggests that creatine may be helpful for reproductive health. But it’s important to note there aren’t studies looking at creatine supplementation and fertility or menstrual problems.

• Creatine supplementation may help postmenopausal women maintain better bone health.

• Animal studies suggest that taking creatine during pregnancy may support fetal health. But there haven’t been any well-designed studies to know if creatine supplements are safe during pregnancy. Research is ongoing.

Why might creatine have these effects? Hormone changes throughout a woman's life — like during menstruation, pregnancy, and menopause — can affect how your body uses and stores creatine. Estrogen, in particular, plays a role in how creatine works in your body. When estrogen levels drop in menopause, creatine supplements might be especially helpful.

4. Muscle strength and exercise performance

Many people are familiar with creatine’s role in boosting athletic performance and muscle strength. There’s strong evidence for this in men. But fewer studies look at creatine and muscle strength in women. The studies that do include women show inconsistent results. 

But understanding the sex differences is important because women naturally store more creatine in their muscles than men. That could mean creatine supplements don’t work the same way — or might be less effective — for women.

Some research shows that creatine doesn’t boost athletic performance in women. But other studies find that female athletes do benefit from creatine. 

These differences might be explained by factors like age, length of treatment, or the type of exercise they do. One large review found that taking creatine for 24 weeks or more improved muscle strength in older women. These women also did resistance training, which may have helped the creatine be more effective. 

More studies are needed to understand when creatine supplements may be helpful for muscle strength and athletic performance in women. 

Are there any negative effects of creatine for women?

Creatine is considered safe for most healthy adults when taken at recommended doses. The FDA categorizes creatine as “generally recognized as safe” (GRAS). Experts, like those at the International Society of Sports Nutrition (ISSN), say that creatine is one of the most well-researched and safe supplements available. 

In a large review of studies on creatine in women, participants reported side effects such as:

• Nausea

• Vomiting

• Stomach discomfort

• Bloating

• Weight gain

• Muscle cramps

• Decreased appetite

• Heartburn

But when researchers compared women taking creatine to those taking a placebo, they didn’t find a significant difference in side effects between the two groups.

Weight gain is a common concern when it comes to creatine. But researchers didn’t find evidence of this in females. Some women may notice water retention during the first couple of weeks of taking creatine, but this doesn’t seem to lead to any long-term weight gain with standard doses.

Who should not take creatine?

Although creatine is considered safe, it may not be right for everyone.

People with kidney problems shouldn’t take creatine without consulting with a healthcare professional. That’s because creatine can raise levels of a substance in your body called creatinine, which is often used to check kidney function. While the increase is usually harmless, it can make it harder to monitor kidney health — and may not be safe if you have kidney disease.

Note that creatine supplements haven’t been well studied in children, pregnant people, or those who are nursing. 

Always talk to a healthcare professional before starting any supplement — especially if you take medications or have a chronic health condition.

Tips for choosing the right creatine supplement

Not all creatine supplements are the same. Here are a few tips to help you find a safe and effective option:

• Creatine monohydrate is the most popular and well-studied form of creatine. While other forms exist, you’re better off sticking to creatine monohydrate since it’s backed by decades of research on safety and benefits. 

• Powder and capsules may be the most effective types of creatine supplements. These options are preferable to gummy vitamins or drinks containing creatine, which may have less reliable dosing. 

• Third-party testing is key. Supplements aren’t regulated by the FDA. So choose a supplement brand that does third-party testing. This ensures that the product contains the ingredients advertised, and doesn’t include contaminants. 

How much creatine should a woman take? 

You might get enough creatine from your diet. But most women can safely take 3 g to 5 g of creatine monohydrate once a day as a supplement. 

Some people start with a higher “loading dose” of 20 g to 25 g per day for 5 days. But this isn’t necessary. The smaller daily dose works just as well over time. 

Foods high in creatine

You can get creatine from animal-based foods. These foods won’t give you as much creatine as a supplement will, but they can contribute to your overall creatine intake.

Foods that are naturally high in creatine include:

• Red meat (like beef and lamb)

• Fish (especially herring, salmon, and tuna)

• Poultry

• Cow’s milk

Plant-based foods don’t contain creatine. So, if you follow a vegetarian or vegan diet, you may benefit from creatine supplements.

Why trust our experts?

Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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