What’s the scoop on creatine and women’s health?
Creatine has long been associated with gyms and male athletes. But the research tells a more interesting story, and it is one that is increasingly relevant for women. Creatine is one of the most well researched supplements available, with evidence spanning muscle strength, brain health, bone density, mood, and hormonal wellbeing. Here is what the evidence actually shows.
Creatine is a naturally occurring compound produced in the body, primarily in the liver and kidneys, and stored in muscle and the brain. Its main role is in the body's rapid energy system, helping cells produce ATP (adenosine triphosphate), the primary fuel source for muscular effort and cognitive function. Think of it as a fast-access energy reserve.
The body synthesises some creatine from amino acids, and small amounts are found in animal proteins, particularly red meat and fish. However, dietary intake and internal production alone are often not sufficient to fully saturate muscle and brain creatine stores. This is where supplementation can offer meaningful additional benefit.
Women naturally have lower baseline creatine stores than men, around 70 to 80 percent of male levels. This means the relative benefit of supplementation may actually be greater in women than is often recognised.1
Oestrogen plays a significant role in creatine metabolism. As oestrogen levels fluctuate across the menstrual cycle, during pregnancy, and through perimenopause and menopause, so too can the body's ability to synthesise and utilise creatine. This makes creatine availability particularly relevant at several life stages.
The decline in oestrogen through perimenopause and beyond contributes to changes in muscle mass, bone density, cognitive function, and mood. Research suggests that creatine supplementation may help offset some of these changes, making it a potentially worthwhile addition to a broader approach to healthy ageing for women.1
Women have lower baseline creatine stores than men and experience hormonal changes that affect creatine metabolism across their lifespan. The evidence for creatine in women's health is growing, and it goes well beyond the gym.
Muscle strength and physical performance
The most robust evidence for creatine relates to muscle. Multiple studies and meta-analyses have found that creatine supplementation, particularly when combined with resistance training, supports improvements in muscle strength, power, and recovery in both younger and older women. It may also help preserve lean muscle mass during periods of reduced training or dietary change.1
Bone health
Emerging research suggests creatine may support bone mineral density, particularly when combined with resistance exercise. This is especially relevant for women entering perimenopause and beyond, where bone density loss becomes a growing concern.2
Brain function and cognitive performance
Creatine is not only stored in muscle. Approximately 5% of the body's creatine is found in the brain, where it supports the rapid energy demands of cognitive tasks. Research has found that creatine supplementation can improve aspects of cognitive performance including memory and mental processing speed, and may be particularly beneficial under conditions of stress or poor sleep.3
Mood and mental wellbeing
A large observational study found that higher dietary creatine intake was inversely associated with depression, with the association particularly notable in women.4 The mechanisms are not yet fully understood, but the connection between brain energy metabolism and mood is an active and growing area of research.
Metabolic health and energy
Some research suggests creatine may support insulin sensitivity and glucose metabolism, and may help manage energy levels through periods of hormonal change. This is an emerging area with promising early findings.1
Creatine monohydrate is the most researched and widely recommended form. It has a strong safety profile across decades of research and is generally considered one of the safest supplements available. When choosing a product, look for one that has been independently tested for quality and purity.
It is also worth noting that creatine does not replace the need for a balanced, nourishing diet. It works best as an addition to good overall nutrition, not a substitute for it.
As with any supplement, speaking with a dietitian is a worthwhile step to determine whether creatine is appropriate for your individual situation, which approach may suit you, and how it fits within your broader nutrition and health picture.
Want to know if creatine is right for you?
Navigating supplements can be overwhelming. At Nula Nutrition, the approach is always evidence based and tailored to you. Registered dietitian consultations are available for women's health in Calgary and online across Alberta, including Canmore, Banff, Edmonton, and Cochrane.
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Book a Free Discovery CallWritten by Madison Hows RD APD
References
1. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877. PMID: 33800439
2. Candow DG, Forbes SC, Chilibeck PD, et al. Creatine supplementation for older adults: focus on sarcopenia, osteoporosis, frailty and cachexia. Bone. 2022;162:116467. PMID: 35688404
3. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B. 2003;270(1529):2147–2150. PMID: 14561278
4. Bakian AV, Huber RS, Bhalerao M, Renshaw PF. Dietary creatine intake and depression risk among U.S. adults. Translational Psychiatry. 2020;10(1):52. PMID: 32066725
