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Creatine for Women: Benefits for Body and Brain

By Edwina Clark, MS, RD, CSSD

September 4, 2025

Creatine for women is a fast-growing online search and for good reason. Once considered a supplement only for male power athletes (such as football players and wrestlers) and bodybuilders, creatine is now seen as a safe, effective and science-backed option for women looking to boost strength, improve lean body mass, and promote cognitive health and mental performance.

In fact, emerging research demonstrates the significant benefits of creatine for women across various life stages.

Let’s explore what creatine is exactly, why it makes sense for women, the specific benefits of creatine for women, then cover the best creatine supplements and how to use them.

What is creatine?

Creatine is a naturally occurring compound made from amino acids. It’s found in small amounts in foods like red meat and fish. It is also produced by the liver, kidneys and pancreas.

Where creatine is stored

• Primarily in the muscles and brain

• Serves as a key player in generating adenosine triphosphate (ATP), the body’s main energy source

• Provides quick fuel for short, intense efforts lasting 2–7 seconds (e.g., sprinting, heavy lifting, interval training)

Why creatine is important

• Among the most studied sports supplements

• Supplementation increases intramuscular creatine stores

• Supports better performance, greater muscle strength, improved lean body mass and faster recovery after workouts

Expanded benefits

• Early research focused on strength and power athletes

• Later studies linked creatine to broader benefits, including enhanced muscle recovery, memory and alertness

Dietary creatine vs. supplementation

• Naturally obtained from protein-rich foods (beef, poultry, fish, eggs)

• Average dietary intake is less than 1 gram per day — only 20–35 percent of an effective daily dose (

  Journal of Functional Foods,

  2021)

• Dietary creatine is absorbed more slowly than supplemental forms

• Cooking can degrade some creatine content in foods

Should women take creatine?

Reason No. 1 is because most women have a shortfall when it comes to creatine. Studies like "Creatine Supplementation in Women’s Health" in the journal Nutrients from 2021 show women typically have 30 percent to 40 percent lower dietary creatine intake (because fewer creatine-rich foods are consumed) and up to 80 percent lower baseline muscle stores compared to men, making supplementation even more impactful.

Creatine levels in women tend to be lower due to several factors, including reduced rates of creatine synthesis, dietary patterns, differences in muscle mass, and the influence of hormones such as estrogen and progesterone, that affect creatine metabolism. These lower stores may influence muscle performance, cognitive function and overall energy, making creatine supplementation especially valuable during times of hormonal change or alongside resistance training.

Research continues to support the safety and efficacy of creatine supplementation in women, with benefits extending beyond athletic performance. It’s particularly advantageous for:

• Athletes and fitness enthusiasts: It improves muscle strength, power and recovery, making it one of the best supplements for athletes and general exercisers.

• Young women: Creatine can benefit women who are of child-bearing age.

• Perimenopausal and postmenopausal women: It helps build and maintain lean body mass and cognitive function.

• Older individuals: Supports brain health, including verbal working memory and mental performance.

While some women avoid using creatine because it can sometimes be accompanied with a little water weight, it actually can assist with body recomposition by promoting muscle strength and lean body mass.

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

Benefits for women

1. Builds lean body mass

When paired with resistance training, creatine can significantly increase lean body muscle mass over time. This can lead to getting leaner — aka, muscle strength, less fat, and a more defined, sculpted look.

This beneficial effect comes about because creatine supports protein synthesis and speeds up muscle strength as well as recovery when combined with regular strength training.

For example, a 2025 Nutrients study involving 34 women found that women who took 5 grams of creatine monohydrate gained more lean body mass than those in the control group. The increased lean body mass change was particularly significant among women compared to the men who participated in the study.

While normal muscle loss can begin in the mid-30s and continue progressively — negatively impacting strength, mobility and overall health — creatine can help maintain a lean body mass with resistance training.

Aging often also means a slower metabolism, particularly during and after menopause, and more body fat. Studies show creatine can help by building lean body mass and muscle strength. Getting leaner can mean an overall higher metabolic activity and an increased calorie burn.

2. Supports muscle strength and power

Overwhelming evidence shows that pairing creatine with resistance training significantly supports muscle strength and power output. Compared to training alone, adding creatine simply provides greater overall benefits.

Creatine works in this way by speeding up the generation of ATP stores during high-intensity exercise. This allows you to support muscle strength and build lean body mass. This can have twofold benefits: faster strength gains and better body mass outcome. While much of the research has focused on men, recent studies have confirmed similar benefits in women, including muscle strength and more.

A study in the European Journal of Applied Physiology looked at 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 benefits in muscle strength and overall lean body mass. The placebo group showed no significant changes.

Note that to see such benefits from creatine, you don’t need to lift heavy weights. Resistance training can also mean bodyweight exercises, yoga, circuit-style workouts and so on.

3. Enhances cognitive health and mental performance

Extensive research has also examined creatine’s impact on brain health, with results showing remarkable promise. Creatine supplementation is now linked to multiple cognitive improvements, such as recall memory, attention span, quick thinking, even motor function.

Studies specific to women have demonstrated that creatine can improve mental acuity, reasoning, recall and even more.

For example, a PLOS One study researched creatine’s effect on cognitive function among women over age 60. Cognitive tests assessing memory, attention and inhibitory control were conducted at baseline, 12 weeks and 24 weeks. Results showed that women using creatine — whether or not they participated in resistance training — experienced greater improvements in cognitive performance compared to placebo groups, indicating creatine may significantly support brain health in older women.

A 2024 Frontiers in Nutrition meta-analysis looked at creatine’s impact on adult cognitive function and found significant benefits in memory, attention and processing speed. These effects were especially pronounced in individuals aged 18–60 and in women, suggesting creatine plays a role in promoting brain health and cognitive performance.

4. Improves muscle recovery

In addition to aiding muscle strength, creatine also helps with post-exercise muscle recovery. By drawing water into muscle cells, it enhances muscular hydration and post-exercise recovery. As shown in studies, creatine reduces markers of muscle damage after an acute bout of exercise while also enhancing glycogen (stored carbohydrate) resynthesis.

This extra hydration not only hydrates muscles but may also stimulate protein synthesis and increase glycogen storage — critical for quicker recovery.

A study in the Journal of the International Society of Sports Nutrition reported that participants supplementing with creatine monohydrate experienced greater post-exercise recovery — compared to those taking a placebo. Researchers proposed that creatine may improve recovery.

Likewise, the 2021 Nutrients study found that creatine supplementation helped shorten recovery time between high-intensity workouts.

5. Combats muscle fatigue

Creatine boosts phosphocreatine stores, helping delay fatigue during short, high-intensity activity. Studies show creatine supplementation can reduce tiredness and improve performance across repeated bouts of intense exercise.

For instance, a 2023 Nutrients randomized, double-blind, crossover trial tested 39 active women who received either 20 grams of creatine daily or a placebo during a short loading phase. Performance was measured through repeated sprint cycling. The results revealed less fatigue among those taking creatine.

Creatine supplements for women

The most well-researched form of creatine is creatine monohydrate. When choosing a supplement, opt for high-quality, third-party-tested products free from unnecessary additives.

One standout option is Ancient Nutrition’s Creatine + Collagen, the only supplement on the market that pairs creatine with fermented eggshell membrane collagen, a specialized collagen ingredient. Each serving provides 5g of creatine monohydrate along with clinically validated fermented eggshell membrane collagen to support lean body mass, muscle recovery and cognitive health. The collagen component also promotes joint comfort, mobility and overall recovery.

Unflavored and versatile, this formula can be mixed into most beverages, with its moderate 5g amount helping to minimize bloating or water retention often seen with higher amounts.

Another option is Ancient Nutrition’s Creatine + Collagen + Electrolytes, which combines creatine, collagen and real-food electrolytes for enhanced hydration. With a refreshing lemon flavor, it mixes easily with water and makes an ideal post-workout drink for promoting electrolyte balance.

Serving guidelines

A consistent daily serving of five grams is generally effective. Some protocols include a short loading phase of 20 grams per day (split into four servings) for the first five to seven days. While not required, this approach can affect muscles more quickly and may provide faster results. However, taking all 20 grams at once can cause gastrointestinal discomfort, so divide into four servings over the day if you decide to do the loading phase. Always consult your healthcare professional before beginning supplementation.

For each 5-gram serving, mix with 6–8 ounces of water. It blends more easily in room temperature or warm water compared to cold.

As for timing, research is mixed. One study suggests taking creatine before workouts may offer added benefits, though other studies show no significant difference. Many people prefer using it post-workout with a meal or shake to support recovery.

Ultimately, the most important factor is consistency — take it at the time of day you’re most likely to remember.

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

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.