Creatine For Women: Gains, Cognition, and Hormones
I’m sure we have all heard of creatine and its benefits for muscle gains. But, did you know creatine is actually super beneficial for a much larger population, especially women? Creatine is one of the most widely researched supplements out there and numerous studies have concluded that supplementing with creatine can increase strength and bone health, improve cognition and sleep, as well as support symptoms of fluctuating hormones.
So what is it?
Creatine is a naturally occurring compound that exists in all of our bodies and we can also get it from food, specifically animal products like meat and fish. Most creatine is stored in our muscles where we use it to quickly produce energy during high intensity exercise.
Muscle Gains
Taking a creatine supplement increases the creatine stores in your muscles, providing
you with even more energy during high-intensity exercise. This leads to muscle growth, greater strength, and overall better performance. Research in women who combined creatine supplementation with resistance training experienced greater improvements in muscle strength and lean mass compared with resistance training alone. A common misconception you may have heard is that it will make you look bulky, but in reality it supports gradual lean muscle growth and maintenance over time.
Bone Health
During perimenopause, changes in hormones can contribute to a gradual decline in bone density, increasing the risk of osteoporosis as we age. Studies suggest that creatine, particularly when combined with resistance training, may support bone health by helping maintain and strengthen muscle, which in turn supports our bones. Maintaining muscle mass is super important for metabolism, strength, and aging, making creatine a promising supplement.
Cognitive Improvements
Creatine supplementation not only improves physical strength but also brain function, sleep and cognition. The brain has a constant high demand for energy and since creatine supplies quick energy, it's not only feeding our muscles but also helps supply our brain with energy to support cellular energy production and brain function. This process helps support mental functions such as memory, cognition, and mood.
One study conducted in 2024 investigated creatine effect on sleep by delivering creatine supplements or a placebo to women as they resistant trained twice a week. The study found that those who took creatine slept for about 48 minutes longer on resistance-training days compared to the placebo group. This suggests creatine may help support sleep, especially on days following exercise.
Hormonal Symptom Benefits
Just wait because when it comes to women's hormones creatine gets even cooler! Hormones such as estrogen and progesterone naturally fluctuate throughout our menstrual cycle and I am sure we are all familiar with the energy dips and mood swings, especially around the luteal phase. Research suggests that creatine may be especially helpful when hormone production is high, such as the luteal phase when most women may experience greater fatigue and declined performance. One study actually took active women and employed either a 5-day creatine loading phase or a placebo. The researchers found that the fatigue index of those who took creatine improved by about 6% during the luteal phase and those who took the placebo faced almost no change. They concluded that creatine may help energy levels during phases when recovery and performance are reduced.
Risks and Recommendations
Of course with anything there's always some risks to consider. Creatine is generally safe and well tolerated, although some people may experience a small increase in water weight or mild stomach discomfort. However, the water associated with creatine is stored in the muscles rather than being body fat and the potential benefits are seen to outweigh the risks. It's definitely worth giving a try, especially if you are active and want to support your strength, cognition, and hormones. I would start slowly, maybe take 3-5 grams of creatine per day consistently for a few weeks alongside a balanced diet, daily exercise, and good sleep and see how you feel!
By Lillian Graham, Nutrition Intern
Sources
Gordon, A. N., Moore, S. R., Patterson, N. D., Hostetter, M. E., Cabre, H. E., Hirsch, K. R., Hackney, A. C., & Smith-Ryan, A. E. (2023). The Effects of Creatine Monohydrate Loading on Exercise Recovery in Active Women throughout the Menstrual Cycle. Nutrients, 15(16), 3567. https://doi.org/10.3390/nu15163567
Ramos-Hernández, R., Miguel-Ortega, Á., Martínez-Ferrán, M. et al. Combined creatine and HMB co-supplementation improves functional strength independent of muscle mass in physically active older adults: a randomized crossover trial. GeroScience 48, 4457–4475 (2026). https://doi.org/10.1007/s11357-025-01889-y
Smith-Ryan, A. E., DelBiondo, G. M., Brown, A. F., Kleiner, S. M., Tran, N. T., & Ellery, S. J. (2025). Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause. Journal of the International Society of Sports Nutrition, 22(1). https://doi.org/10.1080/15502783.2025.2502094
Tokuyama, E. (2025, October 22). Why everyone’s talking about creatine. UCLA Health. https://www.uclahealth.org/news/article/why-everyones-talking-about-creatine
Aguiar Bonfim Cruz, A. J., Brooks, S. J., Kleinkopf, K., Brush, C. J., Irwin, G. L., Schwartz, M. G., Candow, D. G., & Brown, A. F. (2024). Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females. Nutrients, 16(16), 2772. https://doi.org/10.3390/nu16162772
