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.
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.
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.
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.
Hormonal shifts can influence mood, energy, recovery, and cognition. Creatine has shown promise in buffering some of those changes. It 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.
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.
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.
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.
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) 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.
Kate Smyth is a sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary - a holistic healthcare clinic for athletes of all levels and sporting codes.
Kate has a thirst for knowledge, with two bachelor's and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
Kate’s path into high‑performance sport didn’t follow the traditional script. A late bloomer and recreational runner, she found her spark during the Sydney 2000 Olympics, watching her idols surge into the stadium. That moment ignited a commitment that would quietly and profoundly reshape the course of her life.
Eight years later, she realised her own Olympic dream, representing Australia in the women’s marathon at the 2008 Beijing Olympic Games.
Her running career spanned the Commonwealth Games, multiple Australian representative teams, and national‑level competition across cross‑country, track, and road racing. With a marathon personal best of 2:28, Kate was one of Australia’s all time fastest female marathoners.
But her journey was far from linear. Significant health challenges forced her to question conventional medicine, sports nutrition and traditional training models. What felt like setbacks at the time became turning points, pushing her to explore deeper, listen more closely to her body, and ultimately develop a more sustainable, female‑centred approach to performance.
These experiences now form the foundation of the work she shares with other women: how to train smarter, nourish deeply, honour physiology, and build resilience from the inside out.
She holds three degrees including a Masters and Bachelor of Health Science (Naturopathy). Kate is an accredited athletics coach with Athletics Australia and a member of NHAA.
Kate’s expertise is widely recognised, leading to regular invitations to speak on podcasts, at seminars, within industry education forums, and across corporate and women’s health initiatives.
