Why creatine is for you too
Creatine is a natural compound present in everyone: your body makes it and also gets it from meat and fish. On average, women have smaller creatine stores than men and tend to get less through their diet, which is why supplementation is a direct way to top them up.
Research on creatine and women’s health has grown a lot in recent years, with studies ranging from youth to the menopause.
Recognised benefits
The health claims authorised in the European Union are the same for men and women:
Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
The beneficial effect is obtained with a daily intake of 3 g of creatine. Intended for adults performing high intensity exercise.
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.
With 3 g of creatine per day in conjunction with resistance training that increases the workload over time, at least three times per week for several weeks, at an intensity of at least 65-75% of one repetition maximum.
The second is particularly relevant from the menopause onwards, a stage in which strength training becomes a great ally.
What dose to take
The same as any adult: 3 g per day, one scoop. No loading phase is needed: with the daily dose your stores fill up progressively over about four weeks.
Creatine at every stage
- If you train: strength, HIIT, CrossFit, interval running or team sports. This is where the benefit for short, high intensity efforts fully applies.
- After 50 and during the menopause: combined with strength training, to look after muscle strength over the years.
- Pregnancy and breastfeeding: always check with your doctor before taking any supplement.
If you want to read more about age, we explain it in Creatine after 50.
Does creatine make you gain weight?
Creatine has no calories. When you start, your weight may go up slightly because muscle stores creatine together with water, inside the muscle fibre itself. It is part of how it normally works and it settles within a few weeks. We explain it in detail in Creatine and water retention.
How to take it
At any time of day, every day, rest days included. In water, juice or your shake: quality creatine monohydrate has no taste. What matters is consistency.
Frequently asked questions
Can women take creatine?
Yes. Creatine has been studied in adult men and women and the dose is the same: 3 g per day.
Does creatine make women bulky?
Creatine boosts training performance; how your body changes depends on how you train and eat. The slight initial weight gain is water inside the muscle.
Can I take it during the menopause?
Yes. And from 55, together with strength training, it has a specific recognised benefit for muscle strength.
What about during pregnancy?
During pregnancy and breastfeeding, always check with your doctor before taking any supplement.
Sources
- Smith-Ryan et al. (2021): creatine in women’s health across the lifespan
- Antonio et al. (2021): common questions and misconceptions about creatine, according to the evidence
- Kreider et al. (2017): ISSN position stand on the safety and efficacy of creatine
- Regulation (EU) No 432/2012: authorised health claims
- Commission Implementing Regulation (EU) 2017/672: creatine and muscle strength in adults over 55