Creatine for Women: Potential Benefits, Myths, and Why I Take It Every Day
Those tubs of creatine at the gym aren’t just for bodybuilders. This supplement is packed with benefits—especially for us women over 50.
If you search for this supplement online, you’ll find MANY ads targeted at men looking to boost sports performance and build muscle.
But the truth is, creatine offers many potential benefits for women—especially older women. It’s one of the most researched supplements in nutritional science, and I take it every day.
What Is Creatine?
Creatine is a compound naturally produced in the body (in the kidneys, brain, pancreas, and liver) from certain amino acids. It plays a critical role in energy production by fueling adenosine triphosphate (ATP)—the body’s main energy source. Physiologically, creatine helps with muscle strength and function, but studies also suggest it may benefit bone health, cognitive function, and even heart health.
Why Women Should Consider Creatine
Extensive research suggests creatine may:
- Support lean muscle mass and strength when combined with weight training
- Improve bone density (important for peri- and postmenopausal women)
- Enhance cognitive function and brain health
- Reduce risk of ischemic injury (caused by impaired blood supply)
- Support metabolic function and healthy aging
Although most creatine research has been conducted on men, data supports its benefits for women—particularly those over 50 or in peri- and post-menopause.
How to Supplement Creatine
Since 99% of dietary creatine is excreted, supplementing can help increase stores in the body. Here’s what you need to know:
Recommended Dosage
- 3–5 grams per day is considered safe for healthy individuals.
- Some studies suggest 8–10 grams per day may be needed for brain and bone health, especially in older adults.
- Creatine monohydrate is the most well-studied and effective form
Best Way to Take It
- Powder form is absorbed best and can be mixed into water, smoothies, or yogurt.
- Avoid dissolving in hot beverages like coffee, as it may affect absorption.
Are There Side Effects?
Concerns about kidney damage, hair loss, water retention, or fat gain from creatine use are not supported by research when taken at recommended doses.
Possible mild side effects:
- Some people experience bloating or GI discomfort, but this is rare at 5 grams or fewer per day.
- No major health risks have been identified in over 500 peer-reviewed studies by the NIH.
As always, consult your doctor before adding any supplement to your routine.
Does Creatine Work Without Exercise?
The biggest misconception is that creatine alone builds muscle. Studies show creatine supplementation only enhances muscle mass, strength, and bone density when combined with resistance training.
Bottom line: If you’re lifting weights or strength training, creatine may help you see better results and recover faster.
Which Creatine Brand Should You Buy?
Since supplements aren’t FDA-regulated like medications, quality varies across brands.
A study evaluating 175 creatine brands sold on Amazon found:
- Only 30% contained actual creatine monohydrate
- 21% contained blends of different creatine forms
- Only 8% were third-party certified
Many experts recommend German-sourced creatine (considered the gold standard for purity). Personally, I use whatever is convenient, as it’s difficult to verify brand claims.
Final Thoughts
In my opinion, the overall benefits of creatine supplementation—at 5 grams per day—far outweigh the risks.
- It’s one of the most researched supplements in the world.
- It has been shown to support muscle, bone, brain, and metabolic health.
- It’s safe at recommended doses and can be especially beneficial for women over 50.
If you’re considering creatine, talk to your doctor and make sure you’re pairing it with strength training for the best results.
