5 benefits of creatine for women

Creatine is naturally produced by the body and found in foods such as red meat and seafood. It's also one of the most popular and well-researched dietary supplements, particularly for athletic performance and muscle growth.

Creatine is not just a supplement for strength building or gym junkies; it is also useful for women in general. Creatine can assist with endurance, memory and cognitive function, depression, bone health, women’s hormonal health, and menopause.

5 benefits of creatine for women:

#1: Creatine can Fuel Endurance and Performance

Creatine is known for helping muscles regenerate ATP, the cellular fuel that powers short bursts of movement. While much of early research focused on strength, studies have found benefits for endurance, too.

One recent systematic review analysing active women in 16 studies reported improvements in anaerobic capacity (high intensity power and sprints) and in aerobic outcomes over 12 weeks, however, not all studies report consistent findings. Studies have indicated that creatine may reduce the frequency of dehydration, muscle cramps, and other injuries in active women.

#2: Creatine may support Brain Health — Clarity Under Pressure and Brain Power

Creatine plays a key role in cellular energy metabolism, especially in tissues with high energy demands—like the brain. Creatine may reduce oxidative stress and support mitochondrial function, which is crucial for long-term brain health.

Creatine may support cognitive resilience, memory and cognition, especially when under stress or when sleep deprived and during periods of high cognitive load as shown in trials using 5 grams for 6 weeks.

#3: Creatine can help with mental and physical energy

Creatine can assist with how we manage mental fatigue, multitasking, and stress resilience.

A recent review looking at creatine use in women found improvements not just in physical performance, but also in mental energy.

#4: Creatine may nurture women’s health 

Hormonal shifts can influence mood, energy, recovery, and cognition. Creatine has shown promise in buffering some of those changes. Creatine may help buffer fatigue and support exercise performance, especially in the luteal phase of the menstrual cycle. Early studies often ignored menstrual variability, but newer research is more cycle-aware.

Women who supplement with creatine may experience better power output, recovery, and consistent energy during high‑intensity training. Creatine may preserve lean muscle mass, improve bone health, enhance cognitive function and alleviate depressive symptoms in menopause.

#5: Creatine shows promise in pregnancy 

A 2025 analysis of creatine use across the female lifespan highlighted opportunities for brain and mood support during hormonal transitions, including pregnancy. Emerging evidence suggests creatine may support foetal development, maternal energy metabolism, and neuroprotection. Creatine shows promise in reducing oxidative stress and supporting placental function; however, further research is required to determine clinical applications in pregnancy.

Key Takeaways 

• For sportswomen seeking an edge: Creatine supports more than strength—it can elevate endurance in anaerobic and (in some cases) aerobic activities.
• For those juggling mental load: Creatine helps when you're carrying both physical and cognitive demands, and may help achieve better brain health, sharper focus, and reduced fatigue.
• For women across life stages: Creatine may lend support to mood, energy, and recovery during hormonal shifts - whether menstruating, peri-, or post‑menopausal. 
• Vegetarians: Creatine may be beneficial for active vegetarians and vegans, particularly those who do a lot of high-intensity sports.

Form

We suggest creatine monohydrate, as it has the best safety record, is the most studied and has the most scientific backing in terms of performance. It is also most affordable. We love the new naturally flavoured Switch creatine, available in our shop.

Dosage

Between 2-5 grams per day has shown benefits without gastrointestinal side effects. Dosages of 5 grams have shown benefits in studies when used for a minimum of 4 weeks. One meta-analysis found no significant difference in cognitive benefits between short- and long-term supplementation periods.

Potential Side Effects and Safety

Creatine is considered safe for most healthy individuals when used at recommended doses. Weight gain, water retention and gastrointestinal issues can occur in some circumstances.

Creatine draws water into muscle cells, which can lead to a temporary increase in body weight. This is a normal and expected effect, not an increase in body fat.

High doses (20 grams per day) of creatine, especially during a "loading phase," can cause stomach upset, bloating, or diarrhea in some individuals. When taken at the standard maintenance dose of 3-5 grams per day, these side effects are less common and are generally not a significant concern.

Creatine’s application for various sports and genders is rapidly evolving. Most studies to date have been completed on male participants and highlight the need to better understand the varied needs for women. Irrespective of this expanding knowledge base, one thing is for sure - creatine is here to stay.

At the Athlete Sanctuary, we believe in nourishing the whole athlete—the body, the mind, the emotions. Creatine, when used thoughtfully alongside training, nutrition, rest, and support, embodies that holistic intent. It’s not a quick fix, but like a trusted friend, it helps steady you through high-intensity sessions, mental load, and hormonal tides.

As with all supplements, check with your health professional before self-prescribing.