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Your Creatine Guide: Benefits (from Lean Body Mass to Brain Health) and How to Use

By Edwina Clark, MS, RD, CSSD

August 27, 2025

It might sound hyperbolic, but creatine is the supplement of the moment. Why? In part because it can offset some of the things that happen with age. Previously mostly known as an exercise supplement that can improve muscle strength, it can also build lean body mass (with resistance training), boost power output, improve brain function and more.

The other trend that’s playing out alongside these expanded benefits is more women are taking this supplement these days — as younger men were creatine’s primary supplement audience for a long time.

As you will see below, it’s fascinating to see how creatine research evolved from very athlete-focused to an entire spectrum of people that can benefit from creatine. From younger adults in competitive sports, all the way through to older age. We’re just discovering how it can improve people's lives throughout the life cycle.

Let’s dig into what creatine is exactly, how it can work for women (and men) and the research-based benefits before discussing the best creatine supplements and how to use them.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.

What is creatine?

Creatine is a naturally occurring substance made from amino acids and found in small amounts in foods such as red meat and fish. It is also synthesized by the liver, kidneys and pancreas.

Primarily stored in the muscles and brain, creatine plays a vital role in regenerating adenosine triphosphate (ATP), the body’s main energy currency for short bursts of intense activity like sprinting, heavy lifting or interval training. In essence, it provides quick fuel for efforts lasting about 2 to 7 seconds.

As one of the most researched sports supplements, studies consistently show that creatine supplementation raises intramuscular creatine levels, supporting better exercise performance, increases in muscle strength and lean body mass, and faster recovery after workouts.

Although early research focused mostly on athletes in power and strength sports, later studies revealed broader benefits. Beyond boosting performance, creatine has been linked to improved muscle recovery, memory and alertness.

Creatine can be obtained naturally through protein-rich foods like beef, poultry, fish and eggs, but according to a 2021 Journal of Functional Foods study, the amount of creatine obtained from your diet is less than one gram per day — which is only about 20 percent to 35 percent of the clinically efficacious daily dose. Additionally, dietary creatine is absorbed more slowly than supplemental forms. Cooking may also degrade some of the creatine present in food.

Because vegans and vegetarians generally avoid animal-based foods, the only sources of creatine, they often have lower baseline levels stored in their muscles.

Why women should consider creatine

Historically marketed to men, creatine offers unique benefits for women. Studies show women typically have 30 percent to 40 percent lower dietary creatine intake and up to 80 percent lower baseline muscle stores compared to men, making supplementation even more impactful.

Emerging evidence suggests creatine supports women through every life stage — from active young adults to pregnancy, menopause, and beyond — with potential benefits for:

• Muscle strength and lean body mass (with resistance training)

• Brain function

• Energy and recovery

A recent Journal of the International Society of Sports Nutrition (2025) review concluded creatine is safe, effective, and promising for women’s health throughout the lifespan.

There’s been a reluctance among some women to use creatine because it can sometimes be accompanied with a little water weight, but this effect is exaggerated — in fact, it can assist with body recomposition by supporting lean body mass.

Benefits

1. Improves strength and exercise performance

Extensive research demonstrates that pairing creatine with resistance training significantly boosts muscle strength and enhances power output. Compared to training alone, adding creatine delivers greater overall benefits.

This advantage occurs because creatine accelerates the regeneration of ATP stores during high-intensity exercise, allowing you to maintain effort longer and reduce fatigue. The result is faster strength gains and better workout performance.

For instance, a study in the European Journal of Applied Physiology examined short-term creatine supplementation in older women. Thirty participants aged 58 to 71 were randomly assigned to receive either creatine monohydrate or a placebo.

Those in the creatine group saw notable improvements in bench press and leg press strength, overall body mass, and fat-free mass. They also demonstrated enhanced lower-body motor function, while the placebo group showed no significant changes.

Note that resistance training can take shape in many forms, so you don’t need to “lift heavy” when taking creatine to get the most benefits. You can also do bodyweight exercises, yoga, circuit-style workouts and so on.

2. Increases lean body mass and improves body composition

When paired with resistance training, creatine can significantly boost lean body mass over time, leading to better body composition — more muscle, less fat, and a more defined, sculpted look.

This effect occurs because creatine supports energy production and brings water into the muscle, hence making creatine helpful for muscle growth.

This benefit matters at every stage of life. Normal age-related muscle loss begins in the mid-30s and continues progressively, impacting strength, mobility, and overall health. Creatine helps slow this decline.

Additionally, aging often brings a slower metabolism, particularly during and after menopause, when fat accumulation — especially around the abdomen — becomes common.

Studies show creatine can help by improving body composition. While it’s sometimes misunderstood because of slight water-related weight gain, creatine actually promotes the kind of body recomposition many people want by helping to build muscle.

For example, a 2025 Nutrients study involving 63 participants (34 women, 29 men) found that women who took 5 grams of creatine monohydrate daily for seven days gained more lean body mass than those in the control group — a change seen specifically in females.

3. Promotes muscle recovery

Research indicates that creatine monohydrate supports post-exercise muscle recovery and helps maximize the benefits of resistance training.

In one study published in the Journal of the International Society of Sports Nutrition, participants taking creatine monohydrate showed significantly better strength recovery and lower plasma creatine kinase levels — a marker of muscle damage — compared to those on a placebo. Researchers suggested that creatine may enhance calcium regulation within muscle cells, promoting faster recovery.

Similarly, a 2021 Nutrients study found that creatine supplementation can shorten recovery time between intense exercise sessions by maximizing muscle health.

4. Combats muscle fatigue

Creatine monohydrate helps increase phosphocreatine stores, which can delay muscle fatigue during short, high-intensity efforts. Research shows creatine supplementation decreases fatigue and enhances performance for some forms of repetitive intense exercise.

For example, a Nutrition study showed that ingesting a low dose (2.3 grams per day) of creatine for six weeks significantly increased creatine concentration in the blood while enhancing resistance to fatigue during repeated bouts of high-intensity contractions.

5. Boosts cellular energy production

Creatine draws water into muscle cells, promoting better cellular hydration and energy production, which supports recovery, enhances metabolic function, and improves muscle fullness and overall cell health.

This may not only optimize muscle function but may also boost muscle protein synthesis and glycogen storage — key factors for improved performance and faster recovery.

A 2025 Nutrients study noted that creatine boosts intracellular water content, which can help cellular hydration as well as muscle function and recovery. The authors note that better hydration within the muscle cells can lead to increased strength and resistance to fatigue.

6. Supports brain health

Research indicates that creatine provides support for overall brain health. Creatine supplementation is now linked to multiple cognitive improvements, including memory and learning, mental performance and attention, as well as motor function.

For instance, a 2024 Frontiers in Nutrition meta-analysis reviewed 16 trials related to creatine’s impact on adult cognitive function. Involving 492 individuals, it found notable benefits in memory, attention and processing speed.

In a Proceedings of the Royal Society B: Biological Sciences study, creatine was found to play a key role in brain energy homeostasis. Researches found that oral creatine supplementation (5 grams per day for six weeks) improved intelligence test scores and working memory performance in 45 young adult, vegetarian subjects. Cognitive improvements included mental performance under time constraints, including verbal working memory and reasoning.

A study published in PLOS One examined creatine’s effect on cognitive function in older women. Results showed that women receiving creatine — regardless of strength training — had greater improvements in cognitive performance compared to placebo groups.

Best type of creatine supplement

The best creatine is creatine monohydrate, which is the most researched form. Look for high-quality, third-party-tested brands with no unnecessary fillers.

Ancient Nutrition’s Creatine + Collagen is one such brand and supplement. It’s the only creatine on the market that combines creatine with a specific collagen ingredient. This formula combines 5g of creatine monohydrate and clinically validated fermented eggshell membrane collagen to build lean body mass, recovery and cognitive health. The fermented eggshell membrane collagen also helps improve joint comfort, mobility and recovery.

Unflavored, it’s a versatile option that you can add to most liquids. The 5g of creatine promotes less risk of bloating or water retention vs. larger amounts.

There’s also Ancient Nutrition’s Creatine + Collagen + Electrolytes, which has real food electrolytes built into the formula for balanced hydration. Its lemon flavor is perfect in just water for a refreshing post-workout beverage, when you want to replace those electrolytes.

Serving guidelines

A consistent daily serving five grams is considered effective. (For the first five to seven days, a common protocol is 20 grams per day, divided into four doses. It's not strictly necessary, but saturates muscle quicker and can lead to faster benefits. Note that loading may lead to some GI discomfort, particularly if you take all 20 grams of creatine in a single dose. Please consult your healthcare professional before use. )

For each 5 gram serving, simply mix with 6 to 8 ounces of water. It mixes better with room temperature or warm water than cold.

The optimal timing is unclear. While one study suggests that taking prior to a workout may enhance benefits, other studies have not demonstrated the same effects.

Many prefer taking it post-workout with a meal or shake to support recovery and muscle replenishment. Simply take it when you’re most likely to remember taking each and every day.

Frequently asked questions

How long can I take creatine?

Because it’s principally for ATP production, it makes sense to take this supplement every day. It’s considered a very safe supplement, so you can take it daily for years. Of course, you should consult with your healthcare professional prior to taking it or if you plan on taking it long-term.

What’s the overarching reason to take creatine?

While creatine touts numerous benefits for taking it, such as for muscle strength, building lean body mass, cognition and more, it’s also about supporting healthy aging.

How quickly will I see results?

Results vary, but consistent use is key. Some users may notice enhanced muscle strength and power output fairly soon, while benefits related to cognition may emerge more gradually.

Whether the goal is recovery, physical strength, or mental clarity, Creatine + Collagen formulas are most effective when taken daily as part of an overall healthy routine. Think of them as steady investments in both present performance and future well-being.

Does creatine make women bulky?

No. Creatine may result in modest weight gain (1–2 pounds), if any, and that typically comes from water weight vs. fat mass.

Can I take creatine if I don’t work out?

Yes, though the effects are noted only when combined with resistance or strength training. Even without exercise, creatine continues to benefit the brain, making it useful beyond athletics.

Is creatine beneficial during menopause?

Yes. Supplementation may help combat age-related declines in muscle and energy during menopause, while also promoting better cognitive performance.

Who should not take creatine?

Women with existing kidney disease or serious liver issues should avoid creatine unless specifically cleared by a medical professional. In addition, those who are pregnant or breastfeeding should seek guidance from their healthcare provider before starting.

Is there anything you shouldn’t take creatine with?

Some studies suggest that caffeine may interfere with creatine’s effectiveness when taken together. If you consume both, it may be best to space out intake rather than combining them at the same time.

Edwina Clark, RD, is a registered dietitian, foodie and fitness-junkie on a mission to help others lead healthy and happy lives. Her clinical training experience includes weight management, diabetes, gut health, allergies and sports nutrition. Now based in Alexandria, Virginia, this proud Australian has over a decade of experience bringing evidence-based health and wellness products to market. Edwina is an Ancient Nutrition paid partner and part of Ancient Nutrition's Wellness Roundtable.