By now, we’ve all heard that Creatine is beneficial for muscle growth and support. Creatine isn’t just for lifters chasing gains. It may support your strength in the gym and your brainpower outside of it. If there’s one supplement to keep in your routine, this is it.
Recent studies are finally emerging on the affects of Creatine on Women’s overall health through different stages of life, and the results are better than we imagined.
A 2025 Pubmed study was just released testing the result of creatine during various female-specific life stages – here’s a snippet of the results!
Effects on Non-pregnant Women
Increased cellular hydration
Increased sleep
Increased in lean muscle mass
Effects on Pregnant Women
Decrease in Prenatal injury risk
Decrease in preterm birth risk
Decrease in Oxidative stress
Increase in energy & immune function
Higher concentrations of colostrum in breast milk 😱
1. What Is Creatine?
Creatine is synthesized in the liver and kidneys from amino acids and is stored primarily in muscle tissue. Its role is to regenerate intracellular ATP (energy) stores via the phosphocreatine system during high-intensity activity. This energy system is responsible for short-term, intense activity lasting up to ~15 seconds. Humans can produce creatine naturally, but can also absorb and store creatine found in various foods like meat, eggs, and fish. It can also be supplemented for additional positive effects.
2. Benefits of Creatine
Creatine is one of the most widely researched supplements out there (1-8). For decades, researchers have examined the effects of creatine supplementation on various outcomes and in several different populations.
3. How Much Creatine Should I Take
The body needs to replenish about 1–3 grams of creatine per day to maintain normal stores. We recommend beginning by simply ingesting small amounts of creatine monohydrate (e.g., 3–5 g/day) on a daily basis to increase muscle creatine stores over a 3–4 week period.
If you are pregnant or breastfeeding, talk to your medical provider about any and all supplementation.
4. When Should I Take Creatine:
The most important factor with creatine supplementation is consistency. Creatine supplements are meant to be consumed daily. Does it matter if that is before or after your workout? Not really! Just make sure you are consistently taking it. Many people find it beneficial to take it with pre-workout, or with their post-workout shake to more effectively build the habit of taking it, which is great! If you are having trouble remembering to take it daily, we suggest an approach like this not for effectiveness, but for consistency.
4. Brain Benefits
A new randomized, placebo-controlled study looked at creatine in perimenopausal and menopausal women (average age 50) over 8 weeks.
Women took a highly soluble form of creatine (creatine hydrochloride) at a few different doses, and researchers measured what changed in their brains and bodies compared to a placebo group. 🧠
Here's what stood out at the 1,500 mg/day dose (1.5g):
- Quicker reaction time: a real-world marker of how fast the brain processes and responds
- A meaningful increase in creatine levels in the frontal brain: the region most tied to focus, decision-making, and mood
- Healthier shifts in cholesterol/lipid markers
- An encouraging trend toward improved mood stability
And importantly: it was well tolerated, with no serious side effects reported across any dose. This is still early research (36 women, 8 weeks), so it's one piece of a bigger, evolving picture. But, it's exactly the kind of promising signal that keeps us confident creatine deserves a place in your daily routine!
