How Does Creatine Work for Women? Benefits, Effects and Safety Explored

Creatine supplementation can help female athletes by improving strength and muscle growth and supporting recovery. Women can take creatine to enhance performance, support muscle mass and boost overall fitness. Creatine monohydrate, the best form of the supplement, is safe and effective and can help women achieve their fitness goals.

Creatine has long been celebrated as a powerful supplement for athletes, renowned for its ability to boost performance and strength. However, its benefits for women have often been overlooked or misunderstood. The focus has traditionally been on male athletes, leading to a gap in understanding its advantages for female athletes and fitness enthusiasts.

Creatine is a compound derived from three amino acids – arginine, glycine and methionine – and occurs naturally in foods like red meat, pork and fish. Creatine is stored primarily in our muscles as phosphocreatine (PCr), a compound that is essential for producing energy – especially during the first few seconds of high-intensity exercise like lifting weights or sprinting. 

Creatine replenishes adenosine triphosphate (ATP), the main energy source for cells. This allows muscles to keep working during activities that require quick bursts of energy.

When used in conjunction with resistance training, creatine also helps muscles grow by promoting muscle protein synthesis. This leads to improved strength, power and sports performance. It also helps muscles recover by facilitating muscle relaxation after workouts.

Women tend to have lower creatine stores than men – in part, because they consume less in the diet – which means they may benefit more from taking creatine supplements.

What does creatine do for women specifically? Studies show that creatine supplements can improve performance in women during both strength training, like weightlifting, and high-intensity exercises like sprinting.

Here are a few studied effects of creatine on female athletes:

1. Increased Strength and Power: Creatine enhances muscle strength and power output and is most effective for high-intensity, short-duration activities such as jumping, sprinting and resistance training.
2. Improved Muscular Endurance: By increasing muscle stores of PCr, creatine supplementation can help prevent fatigue and improve anaerobic exercise performance.
3. Enhanced Muscle Growth: Creatine helps build lean muscle mass.
4. Support During Recovery: Creatine may help reduce muscle damage and inflammation, helping women recover faster between workouts.

Yes, creatine is safe for women when used as directed. Creatine is one of the most studied and well-researched supplements available on the market.

Here are some common questions on the topic: 

Will creatine make women bulky like bodybuilders?

While bodybuilders often use creatine to grow muscles, it's also a great supplement for athletes and fitness enthusiasts of all types,  including women. Creatine helps build lean muscle and boosts performance across various sports and fitness levels without causing excessive bulk.

How much creatine should women take? 

The recommended dosage  for women is typically 3 to 5 grams per day, enough to maintain adequate creatine levels in the muscles.   

The International Society of Sports Nutrition (ISSN) recommends a creatine loading phase of approximately 20 grams per day for five to seven days, followed by a maintenance dose of 5 grams per day. There's no need for a loading phase; however, some women may choose to do so.

Will creatine make me gain weight or make me fat?

While individual responses to creatine supplementation can vary, scientific evidence on whether it causes weight gain from water retention is mixed and inconclusive, and such effects are more likely during high-dose loading phases. Creatine does not cause fat gain.

Does creatine affect women's hormones?

No, creatine does not negatively impact female hormones such as estrogen and progesterone.  

Is creatine good for postmenopausal women? 

Creatine supplementation may be particularly beneficial for postmenopausal women. It can help slow the loss of muscle and strength that may come with menopause.  

Can pregnant women take creatine?

Pregnant women should talk to a health care professional before starting creatine to ensure it is safe for both mother and child.

When choosing supplement types, opt for creatine monohydrate, which is the most researched and effective form. Look for products that are third-party tested, such as those with NSF Certified for Sport® certification, to ensure safety and quality.

Creatine capsules vs. powder: which is better?

Creatine tablets, pills and powdered formats are all effective; however, creatine powder will be easier to mix with other supplements such as a pre-workout shake, branched chain amino acid (BCAA) supplements or a post-workout recovery shake.

Taking creatine monohydrate with a meal or drink that contains carbohydrates or protein can enhance absorption due to the insulin response from those nutrients. Whichever creatine supplement you choose, ensure you are drinking enough fluids.

Creatine monohydrate is a safe and effective supplement that can improve athletic performance, strength and fitness for both men and women. Understanding the facts can help you confidently add creatine to your routine so that you can reach your full athletic potential.

Here’s how you can effectively incorporate creatine into your regimen:

1. Loading Phase (Optional): Some people like to start with a "loading phase," taking around 20 grams of creatine per day (split into four doses) for the first five to seven days followed by a maintenance dose. This helps saturate your muscles more quickly. Without the loading phase, muscle saturation may take longer with just a daily 3- to 5-gram dose.
2. Maintenance Dose: If you skip the loading phase, simply take 3 to 5 grams daily in one dose. It may take a few weeks to see results, but the overall effect will still be the same.
3. Timing: You can take creatine any time of the day. Some research suggests taking it before or after your workout may offer added benefits, but results remain inconclusive. For most people, the timing isn’t critical as long as it's taken consistently.
4. High-Intensity Exercise: Creatine works best when paired with a consistent workout schedule, particularly during strength training or any high-intensity, short-duration activities like sprinting, HIIT or powerlifting.
5. Rest and Recover: Continue taking creatine even on days that you don’t work out. Your muscles still benefit from it as they repair and grow.
6. Stay Hydrated: Creatine may pull more water into your muscles, so staying hydrated is essential. Drink at least eight to 10 glasses of fluids daily to support your muscles and prevent dehydration.

Creatine benefits are usually noticeable within a week or two of regular use. It helps improve strength and muscle performance, but the full benefits might take a few weeks to notice.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our Global Wellness Philosophy and is responsible for the development of nutrition education and training materials.