5 Creatine Questions Everyone Asks (And What The Science Actually Says)

If I got a dollar every time someone asked me about creatine, I’d have enough money to buy a lifetime supply (and still have change left over!). Creatine isn’t new. A French chemist discovered it in 1832, and in the nearly 200 years since, it’s become one of the most studied supplements in the world.  

There is an incredible amount of peer-reviewed data showing that creatine is both safe and effective. That said? It’s still an area of massive interest. Out of the hundreds of questions I get about creatine, here are the five that come up the most.

Short answer: Yes. Creatine is safe for women over 50. However, any time you talk about something that is safe or effective, you should ask yourself: “At what dose?”  

• Zoom In: The standard dose of creatine is 3-5 grams for both men and women.  

At this dose, research consistently shows no kidney harm in healthy individuals. The “kidney fear” comes from a misunderstanding of the term creatinine (a waste product measured in blood tests to check kidney function).  

Taking creatine naturally raises creatinine levels slightly because your body is processing the supplement. Higher levels of creatinine are typically a byproduct of metabolism, not a sign of organ damage.  

However, we lack long-term data in women with existing kidney disease (or those on meds that affect kidney function). If that’s you, talk with your physician.

Creatine pulls water into your muscles. Due to this “water shift,” you may notice the scale increase slightly, especially if you undergo a loading phase (20 grams per day for 5-7 days).  

• Zoom In: This weight isn’t fat. It’s water supporting muscle function. If you stop supplementing, you should lose that water weight within a few weeks.  

Not everyone will notice a difference. Some women will see zero change. Others experience a 2-3 pound jump. It depends on your body!

I’ll be honest with you: Creatine works best with training/weightlifting.  

A 2021 review found that post-menopausal women who combined creatine (5 grams daily) with resistance training saw significant gains in muscle mass and strength.  

While that same review found that high-dose loading (20 grams for 7 days) withoutexercise showed some improvement in strength, the results were modest and inconsistent.  

Translation: Creatine works best to increase lean muscle mass, strength, and bone density IF combined with resistance training and weightlifting exercise.

Short answer: No. Timing doesn’t matter. Consistency does.  

Studies comparing pre- versus post-workout dosing generally show similar results over time. The best “time” to take creatine is whatever time you’ll remember to do it daily.  

Personally? I take creatine every day, and so does my husband. I’ll have it in my 3C Smoothie (chocolate, creatine, and coffee!) or Banana Collagen Smoothie.

Let’s clear these up:  

• Caffeine: Caffeine does not “cancel out” creatine. A 2015 study found they work differently: Creatine improves power for short bursts, while caffeine shines for endurance.  
• Cancer: Studies show no link between creatine at standard doses and cancer risk. In fact, dietary creatine intake (so from food, not supplements) was associated with lower cancer risk.  
• Hair Loss: A review of more than 500 peer-reviewed studies done by the National Institutes of Health (NIH) did not find a link between creatine and hair loss.  

Bottom line: Creatine is one of the most researched supplements on the planet. In my opinion, the benefits of taking 3-5 grams a day outweigh the risks. It’s a staple in my routine, and science backs it up.