Creatine for Women: Benefits, Menopause Support and What You Should Know

Creatine helps regenerate ATP (adenosine triphosphate), the body’s rapid energy source for short bursts of high-intensity activity such as resistance training, sprinting and HIIT.

Creatine is scientifically proven to help energy production in successive bursts of short-term, high-intensity exercise.¹

Women naturally have around 20–30% lower intramuscular creatine stores compared to men.²

However, research indicates that women respond just as effectively to creatine supplementation, experiencing similar improvements in strength and performance.¹

Importantly, these improvements can occur even without significant changes in total body weight.¹

When used alongside resistance training, creatine has been shown to support increases in lean muscle mass.*˒³ 

While creatine could in some cases lead to insignificant weight gain it does so without increasing fat mass.⁴⁻⁸

*For this effect it is necessary to load with ~20 grams per day for 5-7 days and maintaining at 3-5 grams per day after.

Creatine monohydrate is one of the most researched sports supplements available³. Studies assessing the long-term intake of creatine supplements concluded it is well-tolerated and safe.⁹

Current evidence does not indicate that creatine negatively affects hormonal balance or menstrual function in women.

As with any supplement, individuals with underlying medical conditions should consult a healthcare professional before use.¹˒³˒⁹˒¹⁰

Age-related declines in oestrogen are associated with reductions in muscle mass and strength.⁸˒¹¹

Research suggests that creatine supplementation — particularly when combined with resistance training — may help support muscle strength and functional capacity in older and post-menopausal women.**˒¹

Given the importance of maintaining muscle mass for mobility, metabolic health and independence later in life, this is an area of growing scientific interest.

**For this effect it is necessary to load with ~20 grams per day for 5-7 days and maintaining at 5 grams per day after.

For most healthy adult women:

• Loading phase: ~20 g per day (split into doses) for 5–7 days¹⁰
• Maintenance dose: 3–5 g per day¹⁰

Alternatively, taking at least 3 grams per day for at least 28 days. 

With a loading phase, muscle creatine stores increase rapidly within 5–7 days.⁵ 

With steady loading, daily supplementation of 3–5 g typically elevates muscle creatine levels in about 4 weeks.¹⁰ 

Improvements in strength and high-intensity performance may become noticeable within a few weeks after the loading phase when combined with structured training.³

Creatine is not just a supplement for male athletes. 

Research shows it can support strength, performance and muscle maintenance in women — including during later life stages — when combined with resistance training and a balanced lifestyle.¹˒¹⁰

Whilst we strive to provide reliable and accurate information, the content in this article is for information only and should not replace medical care. Please consult a medical professional or GP to discuss your nutritional needs before trying any supplements. Food supplements must not be used as a substitute for a balanced and healthy diet and lifestyle.

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3. Kerksick CM, et al. Journal of the International Society of Sports Nutrition. 2018;15(1):38.
4. Candow DG, et al. Nutrients. 2023;15(20):4343. 
5. Burke R, et al. Nutrients. 2023;15(9):2116.
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7. Pashayee-Khamene F, et al. J Int Soc Sports Nutr. 2024;21(1):2380058.
8. Collins BC, et al. Bone. 2019;123:137-44. 
9. Kreider RB, et al. Journal of the International Society of Sports Nutrition. 2017;14(1):18.
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11. Messier V, et al. Maturitas. 2011;68(4):331-6