Creatine for women: Specific benefits

Creatine for women: What women need to know about creatine

Creatine is much more than a supplement. It is a molecule that your body already produces and that is also found in foods such as meat and fish. Its main function is to provide you with quick energy for short, intense efforts, such as when you do strength training, sprint, jump, or perform heavy lifts (Kreider et al., 2017).

For years, creatine was associated almost exclusively with men who trained for strength, but science has shown that its benefits are also relevant and safe for women. In fact, due to physiological factors (lower absolute muscle mass and naturally somewhat lower creatine stores), women may gain even more benefits from supplementation (Smith-Ryan et al., 2021).

What creatine does and does not do for women 

• You will not “swell up” or retain water. The slight weight gain when you start is due to water inside the muscle, which gives the skin a firmer appearance.
  
• It will not alter your menstrual cycle. Studies do not show negative changes in hormones or the menstrual cycle (Candow et al., 2014).
  
• You will notice real improvements in strength, recovery, and body composition if you are consistent and combine it with strength training.

Specific benefits of creatine for women

What specific benefits does creatine have for women? This is a common question because we already know that women and men are not biologically and physiologically identical. You will be able to see what effect this supplement has on women

Improved strength, performance, and body composition

Creatine increases your capacity to train, resulting in a greater ability to apply force, more training volume, and improved recovery. This translates into more hypertrophy and better performance (Branch, 2003). It also helps preserve muscle mass during calorie deficits, which is vital for women who want to reduce their body-fat percentage without losing muscle mass

Bone health and osteoporosis prevention

Women have a higher risk of losing bone mineral densityespecially during menopause, due to the decline in sex hormones (estrogen and progesterone). Creatine, combined with strength training, has been shown to be effective in improving bone health and reducing the risk of fractures and osteoporosis (Forbes et al., 2021).

Impact on hormonal health, the menstrual cycle, and polycystic ovary syndrome (PCOS)

Some studies indicate that creatine could play a positive role in insulin sensitivity and improving body composition, which is relevant for women with PCOS (Ostojic et al., 2019). However, the evidence on this topic is currently limited. 

The role of creatine during the different stages of a woman’s life

There are two highly significant periods in a woman’s life that can sometimes represent a turning point. These two periods are pregnancy and subsequent motherhood and menopause, two periods that do not necessarily have to be negative in a woman’s life; in fact, for many, they are decisive and defining, as they begin training and paying more attention to their nutrition and body composition. 

You will be able to understand the effects and benefits of this supplement during these two key periods. 

Pregnancy, postpartum, and breastfeeding

Research during pregnancy is still limited for ethical reasons, but preliminary studies suggest that creatine could benefit fetal health, especially in births involving complications caused by a lack of oxygen (Dickinson et al., 2014). However, it should always be taken under medical supervision.

During the postpartum and breastfeeding periods, staying active and preserving muscle mass along with your energy is key to keeping your body as healthy as possible. Although creatine is safe for adults, during this stage we recommend consulting a specialist and continuing to stay active and do strength training; your body will thank you. 

Menopause and active aging

The loss of muscle mass and strength known as sarcopenia is one of the major problems associated with menopause. Creatine, together with strength and cardiovascular training, is an ally in preserving muscle, improving physical function, and protecting bone health (Devries & Phillips, 2014).

How to take creatine as a woman (or man): let’s talk about dosages and forms

When it comes to taking creatine, it really makes no difference whether you are a man or a woman; consistency in taking the supplement is key, since, as it works through accumulation, there is no point in taking it only on the days you train or three times a week. The main difference between genders is in the dosage, simply because of differences in body weight. 

Men generally weigh more than women, so weight-based doses will be higher. This does not mean that the effects will be greater in men than in women, since they consume the same dose relative to their body weight and achieve the same results, although women have a slight advantage.

Recommended doses

1. Standard dose: 3–5 g per day.
2. Loading phase: 20 g daily for one week, then 3–5 g to maintain creatine levels. The 20 g dose can be divided into 4 doses throughout the day to avoid digestive discomfort.
3. Dose relative to body weight: 1 g per 10 kg. 

Formats

• Powdered monohydrate: the most studied, widely used, and affordable form.
• Capsules: more convenient and ideal for travel.
• Chewables: lemon flavor and a very useful alternative for those who do not want to consume traditional formulas.
• Clonapure®: innovative formulation that eliminates the need for a loading phase and acts directly. 

Creatine and women’s health 

You will be able to learn about the different effects of creatine on women’s health in all its areas. 

Creatine and the menstrual cycle

Throughout the menstrual cycle, hormonal changes influence creatine metabolism and the response to exercise. Recent studies show that supplementation may improve cellular hydration, reducing the feeling of “bloating” during the luteal phase and supporting cellular integrity during the follicular phase (Moore et al., 2023). In addition, creatine may help improve exercise tolerance during the days before the period, when fatigue is often greater.

Creatine, sleep, and mood

Another interesting finding is its role in women’s mental health. Creatine may improve brain function, supporting sleep quality and reducing symptoms related to anxiety and depression (Avgerinos et al., 2018; Candow et al., 2023). This is especially relevant for young women and those experiencing hormonal changes.

Creatine during pregnancy and postpartum

There is growing evidence suggesting that creatine is a “conditionally essential” during pregnancy, due to its role in fetal growth and protection against complications such as fetal hypoxia (Ellery et al., 2016; Dickinson et al., 2014). In addition, it has been found that more than 50% of pregnant women do not achieve an adequate dietary creatine intake, which may pose a risk factor for maternal and neonatal health (Ostojic et al., 2022).

Conclusion

Creatine is not a “masculine” supplement; it is a tool for everyone, both men and women. For women, it can make an even greater difference: more strength, more energy, better bone health, and greater protection during stages such as menopause. It is a safe, effective supplement backed by science.

The only thing you need to achieve maximum results is consistency, taking it every day, and continuing to train with an appropriate program. 

References

• Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198–226.
  
• Candow, D. G., Chilibeck, P. D., Forbes, S. C., & Farthing, J. P. (2014). Effect of creatine supplementation during resistance training on muscle mass in men and women older than 60 years. J Gerontol A Biol Sci Med Sci, 69(11), 1429–1436.
  
• Devries, M. C., & Phillips, S. M. (2014). Creatine supplementation during resistance training in older adults—A meta-analysis. Med Sci Sports Exerc, 46(6), 1194–1203.
  
• Dickinson, H., Ellery, S., Ireland, Z., LaRosa, D., & Walker, D. W. (2014). Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy. BMC Pregnancy Childbirth, 14(1), 150.
  
• Forbes, S. C., Candow, D. G., Ostojic, S. M., Roberts, M. D., & Chilibeck, P. D. (2021). Creatine supplementation in health and disease. Nutrients, 13(2), 447.
  
• Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (2017). ISSN position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14(1), 18.
  
• Ostojic, S. M., et al. (2019). Creatine supplementation in women with polycystic ovary syndrome: potential novel treatment strategy. Gynecological Endocrinology, 35(6), 441–445.
  
• Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine supplementation in women: a review. Nutrients, 13(2), 877.