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As we’ve said time and time again, there are a lot of narratives, especially on social media, about what women should be incorporating into their diets.
Not all of these narratives have evidence to back them up, though, and it's easy to get caught up in the hype and take it to an unhealthy place. That's why, when we hear about a trending wellness craze, we like to get right to the bottom of it.
Enter: The social media discourse around creatine, which is currently having a moment. When I first heard someone mention creatine on social media, an image of a bodybuilder immediately came to mind. For a long time, we associated creatine exclusively with the gym bro weightlifter trope.
But now, many people are saying all women can benefit from creatine…and our go-to dietitian expert, Anna Bohnengel, RD, co-signs that idea.
“Don’t let the old-school 'gym bro' reputation fool you: Creatine is a smart, science-backed tool for women’s health,” she says.
Read on for more information on what creatine is, how you can incorporate it, and what benefits it can provide for women in particular.
What exactly is creatine?
“Creatine is a naturally occurring compound found mostly in animal foods like red meat and fish, but can also be made by our body, mostly in the liver,” says Bohnengel. “Once made, it’s stored in our muscles and brain. It plays a role in energy metabolism throughout the body, providing quick energy, especially during high-demand activities like exercise or mental focus.”
As the prevailing narratives suggest, creatine does play a role in muscle growth. However, what we less often associate creatine with is brain health — but there are cognitive benefits as well.
Let’s talk about those benefits
According to Bohnengel, research-backed benefits of creatine include enhanced exercise performance and recovery, more muscle strength and lean body mass, and better bone health.
Creatine can also boost brain health and cognitive function, reduce fatigue, and improve mood.
Let’s talk about the ‘gym bro’ stereotype
Yes, the term is often conflated with this exaggerated image, but that doesn’t tell the whole story.
“Creatine does support muscle growth, but not in the exaggerated, protein-shake-chugging way it's often portrayed,” says Bohnengel. “Creatine helps your muscles work harder and recover faster by quickly regenerating a molecule called ATP, [which is] your cells’ main energy source. Over time, this can support more strength, endurance, and lean muscle mass, especially when paired with resistance training.”
Of course, muscle building isn’t just a “jacked gym bro” goal
“Creatine is equally important for women, if not more so, for helping to maintain muscle mass as we age,” says Bohnengel. “After the age of 30, women lose lean muscle at a rate of about 3-5% per year, a process called sarcopenia.”
Maintaining that muscle helps blood sugar stability, hormone balance, and metabolic health. In combination with strength training and eating enough protein, creatine can help reduce that muscle loss.
Are there benefits specifically for women?
In news that surprises us…not at all, creatine’s effects have been more widely studied in men. But recently, emerging research is focusing more on the benefits specifically for women.
The effect on brain health can be particularly helpful during hormonally sensitive times, like before your period starts, pregnancy, postpartum, and perimenopause.
Some studies have linked creatine to a reduction in symptoms of depression or fatigue. It may even help preserve bone density and muscle mass, or potentially even boost fertility.
“There’s emerging research exploring creatine’s role in supporting energy needs during pregnancy and potentially improving birth outcomes,” says Bohnengel.
Is creatine more beneficial for certain people?
Creatine has been associated with people who are very active, and there’s something to that. “Active women who lift weights, do high-intensity workouts, or are training for an event will likely benefit from the performance and recovery boost,” says Bohnengel. “That said, creatine is also showing promise for less active individuals, especially those navigating fatigue, depression, or muscle loss due to aging, illness, or recovery from injury.”
Most people can benefit from creatine, but people with kidney disease should avoid creatine without medical clearance.
Pregnant or breastfeeding women should check with their healthcare provider, according to Bohnengel. There isn’t enough research to ensure safety.
Sold? Here’s what to look for in a product
“Look for creatine monohydrate, which is the most researched and effective form. It’s typically sold as an unflavored powder and dissolves easily in water or a smoothie,” advises Bohnengel.
“It's worth noting that creatine can cause temporary water retention, especially in the beginning. This isn’t harmful, but it’s something to be aware of,” she adds. “Taking a 'micronized' creatine monohydrate is reported to be better tolerated because it comes with less water retention and bloating.”
Bohnengel says a quality product is third-party tested, without unnecessary additives, and delivers around 3–5 grams per day.
To sum it up
“Don’t let the old-school ‘gym bro’ reputation fool you. Creatine is a smart, science-backed tool for women’s health,” says Bohnengel. “Whether you're struggling with PMS, mom brain, or simply want more strength and stamina to get through your day, creatine could help.”
But, she adds, “As always, supplements are just one piece of the bigger picture. Nutrition, movement, sleep, and stress support matter too—but for many women, creatine can be an easy, effective addition to a well-rounded routine.”
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Parents, MarieClaire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.