Why more women should take creatine

Creatine is a naturally occurring compound that’s known to fuel short efforts such as sprints, high-intensity cardio and explosive lifts. So, why don’t more women take it? WF asks the experts…

Think creatine is only for male bodybuilders? Think again. While decades of sports science studies show us it can significantly increase an athlete’s speed, muscle mass, strength and power, it’s the compelling evidence confirming creatine’s clear body, brain and wellbeing benefits for women, both inside and outside of the gym, that’s helping interest in this super supplement reach an all-time high.

However, while Google search data for ‘Creatine for Women’ reveals an increase of more than 75 per cent over the past three years – and industry reports confirm a 320 per cent growth in purchases of creatine amongst women in the first quarter of 2025 compared to the same period in 2024 – various studies show there is still a significant gender gap in creatine usage between men and women (as much as 39 per cent male vs. five per cent female, according to one study).

So, why are so many female fitness fans still hesitating to take this rigorously researched and highly trusted (legal) performance-enhancing substance? Here, we ask the experts to separate fact from fiction so you can make an informed decision.

What is it and how does it work?

‘Creatine is a natural substance produced in the body, primarily stored in the muscles, and it is used to regenerate ATP: the body’s primary energy source during high-intensity exercise’, says Daniel Margis, MSc in nutritional medicine and product developer at sports nutrition brand, ESN (uk.esn.com). ‘As one of the most studied health supplements in the world, the International Society of Sports Nutrition (ISSN) has stated that creatine supplementation is safe for healthy humans, beneficial throughout the lifespan and that it offers many positive benefits, the main one being enhanced performance in short-duration, high-intensity efforts.’

‘By increasing your muscles’ phosphocreatine stores,’ continues Daniel, ‘creatine allows you to reproduce energy more rapidly, resulting in a range of benefits in turn, from improved power and endurance to enhanced recovery and increased muscle growth over time. Especially beneficial for strength training and sports such as netball, tennis or hockey – which rely on high intensity bursts of effort – creatine also supports cellular hydration by allowing the muscle cells to draw in water, which can aid in muscle repair and muscle tone’.

Who is creatine good for?

‘Creatine is ideal for weightlifters, sprinters and high-intensity athletes, who rely on short bursts of explosive energy, because it allows individuals to train harder, lift heavier and recover faster between sets,’ says Kieran Fisher, founder of Warrior Sports Supplements (teamwarrior.com). ‘Over time, this leads to increased strength, improved output, greater lean muscle development, and other performance gains such as muscle recovery and hydration, which helps athletes and fitness enthusiasts optimise their training sessions for better results. But it’s important to note that creatine benefits everyone, not just elite athletes.

‘While it used to be marketed to bodybuilders and hardcore gym-goers, we’re now seeing runners, yogis, weekend warriors and even gamers turning to creatine for its benefits to performance, recovery and cognitive enhancement. Emerging studies highlight the benefits in areas such as brain health, muscle preservation, longevity and overall vitality, making it a smart choice for active adults, ageing populations and everyday fitness enthusiasts looking to get more from their workouts. It is also particularly valuable for plant-based individuals who typically consume less creatine through diet alone, and it’s this versatility – combined with creatine’s wide-ranging benefits – that explains exactly why it’s gaining popularity across such a wide range of people.’

How much do women need?

Although our bodies already produce small amounts of creatine in the liver, pancreas and kidneys – and we can also get more of it through our diets by eating animal-based foods such as meat and fish – it can be difficult to obtain the recommended daily amount of creatine through food alone. ‘Herring and beef are among the richest sources, providing roughly 0.9g to 1.1g per 100g of raw product,’ says Natalie Rouse, head of nutrition at women’s nutrition and wellness brand, Free Soul (freesoul.com). ‘But to reach the levels shown in scientific studies to support performance, recovery
and cognitive function, you’d need to consume around 3g to 5g of creatine daily. That translates to eating 300g to 500g of meat or fish every single day, which is an amount that’s unrealistic for most people, and comes with added calories, saturated fat and environmental impact.

‘Meat-eaters typically get about 1g to 2g of creatine per day from their diet,’ continues Natalie. ‘Vegetarians and vegans, on the other hand, consume virtually none, as creatine is almost absent from plant-based foods.

Yet both groups fall short of the recommended intake for functional benefits. Research, including recent (2023) findings published in Nutrients, shows that individuals on plant-based diets often have lower baseline creatine stores, which means that they may experience even greater gains from supplementation, both physically and cognitively.’

‘As a nutritionist, I always advocate for a whole-food-first approach,’ adds Natalie. ‘But when it comes to creatine, it’s nearly impossible to reach the optimal 3g to 5g daily intake through diet alone. That’s where supplementation becomes not just practical, but powerful.’

Do women need more creatine than men?

‘Women require the same daily intake of creatine monohydrate as men – typically, 3g to 5g per day – to support optimal performance, recovery, and brain health,’ says Natalie. ‘But here’s where it gets interesting: women often benefit more in relative terms because they tend to start with lower baseline creatine stores due to a combination of factors, such as hormonal differences that affect creatine synthesis, lower habitual intake of creatine-rich foods, and generally smaller muscle mass which limits storage capacity.’ In fact, reveals Natalie, women naturally synthesise slightly less creatine, so getting on board with supplementation helps to ‘level the playing field’.

As a result, many women experience more noticeable improvements in strength, energy and recovery when supplementing with creatine. But Natalie points out that activity level also plays a key role. ‘Women who engage in high-intensity or strength-based training like HIIT, CrossFIt, HYROX or sprint work deplete their creatine stores more rapidly and therefore stand to gain even more from supplementation.’

‘But it’s not just for elite athletes,’ she notes. ‘Women involved in endurance sports, recreational fitness, or everyday movement have also shown benefits, particularly in muscle recovery, cognitive performance and fatigue resistance. A 2022 meta-analysis published in the Journal of Strength and Conditioning Research found that women (even those with lower training volumes) experienced significant improvements in muscular power, endurance and cognitive function with creatine supplementation.’

How else does it support women?

According to Dr Jenna Macciochi, director of science and innovation at Ancient + Brave (ancientandbrave.earth), creatine is especially valuable if you’re training regularly or are trying to maintain muscle as you age, which is very important for women who tend to have less muscle mass and lose muscle quickly during peri/post menopause. ‘Menopausal and post-menopausal women are likely to benefit most from creatine due to a decline in endogenous creatine synthesis and increased risk of muscle and bone loss,’ says Dr Macciochi. ‘That’s why supplementation during menopause can support muscle mass maintenance, bone mineral density (when combined with resistance training) and cognitive function, even helping to address symptoms like fatigue and brain fog’.

Other evidence suggests women are more susceptible to lower brain creatine levels during periods of hormonal fluctuation, which explains why the menstrual cycle also plays a role. ‘Oestrogen and progesterone affect how creatine is made, stored and used in the body,’ explains Dr Macciochi. ‘During the follicular phase (when oestrogen rises), creatine uptake and utilisation improve. But in the luteal phase, falling oestrogen and higher progesterone can reduce energy availability’. This, she notes, is when studies show consistent creatine intake increases brain creatine content, supports mitochondrial activity and up-regulates key regulators of learning and memory, which may help to potentially enhance neuroprotection and resilience against cognitive fatigue as well as boost energy and improve mood and mental capacity.

So, why do we hesitate to take creatine supplements?

Despite its wide-ranging benefits, creatine is still surrounded by myths that make many women hesitant to try it, and one of the most common concerns is the fear of bloating, weight gain or becoming ‘bulky’. ‘Historically, creatine has been linked to weightlifting and power sports, but female athletes have used it safely and effectively for decades,’ says Natalie. ‘In reality, creatine draws water into muscle cells, not under the skin, and this type of cellular hydration enhances muscle performance, nutrient delivery and waste removal, making muscles look fuller rather than causing puffiness or bloating.

‘Most women actually feel stronger and more toned when they take creatine regularly,’ adds Natalie, ‘and this is because a hydrated muscle is a functioning muscle; nutrients flow in, toxins are flushed out, and energy systems are better maintained.’

Concerns about kidney health also surface from time to time, reports Natalie, but she states these are unfounded in healthy individuals taking standard doses of 3g to 5g per day. ‘Of course, women with pre-existing kidney conditions should consult a healthcare professional before starting any supplement. However, decades of research confirm that creatine is safe, effective and beneficial for women of all ages and activity levels. Whether you’re a young professional juggling a demanding schedule, a new mum navigating energy shifts or someone going through perimenopause, creatine can be a powerful ally.’

Best creatine supps

Ancient + Brave True Creatine+

Warrior Creatine + Collagen

Dr. Vegan Protein & Creatine Superblend

Free Soul HydraCreatine

Project Nutrition Creatine