Creatine interest surges among women as research points to muscle and brain benefits
Registered dietitians say 3–5 grams daily of creatine monohydrate can support strength, cognition and healthy aging, but certain groups should avoid it
Interest in creatine supplementation among women has surged, driven by social media before-and-after posts and a growing body of research suggesting benefits for muscle strength, exercise performance and certain aspects of brain function.
Creatine is a naturally occurring compound produced from amino acids and obtained in small amounts from protein-rich foods such as red meat and seafood. Synthetic creatine supplements are sold as powders, pills, chews and gummies. "Supplementing with creatine helps increase the intracellular pool of creatine in skeletal muscles, which then improves the ability of muscles to create cellular energy," said Emily Eastman, a registered dietitian nutritionist and functional medicine practitioner. That increase in cellular energy, researchers say, can translate into improved power production, greater work output during training and bigger strength and muscle mass gains.
Clinical trials have found measurable benefits when creatine is combined with resistance training. One study cited by nutrition experts showed people who supplemented with creatine experienced greater increases in strength and muscle mass after 12 weeks of strength training compared with those who took a placebo. More recent research has explored effects beyond physical performance, linking creatine supplementation to improvements in memory, attention and processing speed — effects experts attribute to enhanced cellular energy production in neurons.
Dosage recommendations from registered dietitians generally fall in the 3- to 5-gram range per day for most adults. "Most people do well with 3 to 5 grams of creatine per day," said Sahar Berjis, a registered dietitian and founder of Inner Health and Wellness. Berjis and other dietitians advise starting with a lower dose to assess tolerance and building gradually if needed. Some evidence suggests taking creatine immediately after a workout may be more effective than taking it beforehand.
Side effects in healthy individuals are typically mild, dietitians say. The most common is water retention as muscles hold additional water, which can make them appear fuller. Creatine can also result in weight gain, generally as increased lean body mass, according to clinical sources. Longstanding concerns that standard doses of creatine damage kidneys or the liver have not been borne out in healthy populations, though experts caution that people with certain preexisting conditions should avoid the supplement.
A 2021 study noting that women naturally have lower creatine stores than men has prompted some supplement makers to target female consumers. Bloom Nutrition, which cited that research, has developed creatine products aimed at women. "More and more women are discovering its research-backed benefits, and turning to creatine to build lean muscle, improve strength, and enhance cognitive function," said Erica Tam, senior vice president of brand at Bloom. The company has released a creatine monohydrate powder and a berry-flavored creatine gummy, the latter marketed as a convenience option for on-the-go use.
Experts stress product selection matters. "Here's the golden rule: Less is more," Berjis said, noting that creatine monohydrate is the most studied and effective form. She and other clinicians recommend choosing products that are simple, transparent and third-party tested rather than blends with multiple unproven additives.
Clinicians also identify groups who should not take creatine without medical supervision: people with kidney disease or chronic kidney conditions, those with liver disease, pregnant or breastfeeding women, children under 18 (owing to limited trial data), and anyone with uncontrolled high blood pressure. Physicians can assess individual risk, check kidney and liver function, and advise on appropriate dosing.
While research supports several uses for creatine — from boosting short-term exercise performance to potential cognitive benefits and support during aging-related muscle loss — experts say more long-term data are needed for some claims. For now, registered dietitians recommend that adults considering supplementation consult a healthcare provider, choose creatine monohydrate products with transparent ingredient lists and third-party testing, and monitor response and any side effects.
