It keeps coming up in my DMs. It comes up in class. It came up three times in one week from women in completely different phases of life — one postpartum, one in her 40s wondering about perimenopause, one in her 20s who’d seen it on social media and wasn’t sure if it was for her.
The question is always some version of the same thing: should I be taking creatine?
So let me answer it properly.
What creatine actually is
Creatine is a compound your body makes naturally — found primarily in muscle tissue, produced by the liver and kidneys, and obtained through food (mainly red meat and fish). The supplement version simply increases those stores beyond what food and natural production alone provide.
It is one of the most researched supplements in existence. Decades of studies. Consistently safe. Consistently effective. That matters — because creatine spent years being associated with male bodybuilders and bulking protocols, which put a lot of women off something that actually has real relevance to their health.
What it does
Creatine supports the rapid energy system your muscles use during short, intense efforts — heavy lifting, explosive movement, sprinting. It helps you produce force, repeat high-quality efforts, and recover between sets. In practical terms: you can lift a little heavier, do a few more reps, and recover a little better.
Beyond performance, there’s growing research on cognitive function — memory, focus, processing speed. Some studies show particular benefit during sleep deprivation or high stress. And for bone health, evidence is building that creatine combined with resistance training supports bone mineral density. Relevant at any age. Particularly relevant in midlife.
Women naturally have lower creatine stores than men — around 70-80% of male levels — and typically consume less dietary creatine because red meat intake tends to be lower. This means the potential benefit from supplementation is actually higher for women than for men, proportionally.
Why perimenopause specifically
As oestrogen declines, muscle mass becomes harder to maintain, bone density becomes a more active concern, and cognitive changes — brain fog, memory lapses, difficulty concentrating — are common. Creatine doesn’t fix any of these things. But it supports the strength training that addresses them, and it may have direct benefits alongside it.
The most recent research (Smith-Ryan et al., Journal of the International Society of Sports Nutrition, 2025 — the journal’s most-read paper last year) reinforces this: creatine is one of the few supplements with meaningful evidence across muscle, bone, and brain health in women across the lifespan. For perimenopausal women who are already strength training, it’s worth serious consideration.
What about pregnancy and breastfeeding?
The research on creatine during pregnancy and breastfeeding is limited. There is some early research suggesting potential benefits — but it is not conclusive, and the precautionary position is the right one.
Current guidance: pause creatine during pregnancy and breastfeeding. Not because there’s evidence of harm, but because there isn’t enough evidence either way to recommend it during these phases with confidence.
If you’re pregnant or breastfeeding and thinking about supplements — the priority list looks very different. Prenatal vitamins, vitamin D, omega-3, iron if deficient. Creatine can wait until after.
The water retention question
Some women see the number on the scale nudge up slightly when they start creatine — usually around half a kilogram. This is water drawn into the muscle cells, not fat gain. It typically stabilises after a few weeks, and it has no effect on how you look.
Worth knowing, so it doesn’t come as a surprise.
How to take it
Creatine monohydrate — not any of the fancier, more expensive forms. It has decades of research behind it, it’s the most affordable, and there’s no evidence the alternatives outperform it.
3–5 grams per day. No loading phase needed. Take it consistently and it builds up in the muscle over two to four weeks.
What to look for: a short ingredient list, creatine monohydrate clearly stated, and third-party testing certification (NSF Certified for Sport or Informed Sport are the most recognised). Avoid anything with added stimulants or proprietary blends that don’t list individual quantities.
Is it worth it?
For most women who train consistently — particularly those in their 30s, 40s, and beyond — yes. Low cost, well-evidenced, safe, and practical. The strength, bone health, and cognitive benefits make it one of the few supplements that earns its place.
For women in pregnancy or breastfeeding: not yet.
For women who are just getting started with training: it’s not the first priority. Consistent movement, enough protein, and adequate sleep will make more difference than any supplement. Get those foundations right first, and creatine becomes a useful addition rather than a substitute.
Does the brand matter?
Yes — more than most people realise. The supplement industry is not as tightly regulated as food or medicine, which means what’s on the label isn’t always what’s in the product. Some cheaper creatine products have been found to contain lower amounts than stated, or to include unlisted additives.
The simplest way to protect yourself: look for third-party testing certification. NSF Certified for Sport and Informed Sport are the two most recognised — they independently verify that the product contains what it claims, in the quantities stated, without contamination. If a product has one of those logos, you can trust what’s on the label.
Beyond that, a short ingredient list is a good sign. Creatine monohydrate should be the main — ideally only — active ingredient. If there’s a long list of additives, sweeteners, or a “proprietary blend” that groups ingredients together without individual amounts, move on.
Which format works best?
Creatine monohydrate comes in a few formats — and the honest answer is that the form matters less than the quality and consistency of use. That said, here’s what’s available:
- Powder — the most common and most affordable. Mixes into water, a smoothie, or coffee. Slightly gritty on its own in plain water, which bothers some people and not others. This is what most of the research uses, so if in doubt, start here.
- Capsules or tablets — more convenient, no mixing required, easier to travel with. Slightly more expensive per serving. Good option if you find the powder texture off-putting or want something simple to take at a consistent time each day.
- Flavoured powders — widely available, taste better, but often come with artificial sweeteners and longer ingredient lists. Fine if the quality checks are met, but worth reading the label more carefully.
There’s no meaningful difference in how well each format works — the creatine itself is the same. Choose whichever you’ll actually take consistently. That matters more than anything else.
Creatine is one of the supplements I cover in depth in Strength Through the Messy & Beyond — alongside protein powder, prenatal vitamins, vitamin D, and what’s actually worth taking versus what’s just good marketing. The book launches on Amazon on 19 August 2026.
Leave a Reply