Plus, 5 Creatine Products I Recommend Women Start Using Today
Let’s talk about a supplement that’s been hanging around the weight room for decades—but is finally getting the attention it deserves in women’s wellness: creatine.
No, it’s not just for bodybuilders. And no, it won’t make you bulky. In fact, whether you lift heavy, go on long walks, are navigating perimenopause, or just want more mental clarity in your busy day—creatine might be your new best friend.
Creatine for Women: Why It’s a Game-changer
My Creatine Journey
I used to think creatine was just for high school football players or CrossFit athletes. But after diving into the research from experts like Dr. Mary Claire Haver and Dr. Stacy Sims—and reading clinical studies about women’s unique creatine needs—I realized this powerhouse supplement deserved a spot in my daily lineup. It’s such a popular FAQ within my practice that I did a podcast on it !
So, What Is Creatine?
Creatine is a naturally occurring compound made in the liver, kidneys, and pancreas from three amino acids (arginine, glycine, and methionine). It’s stored primarily in your muscles—and your brain.
While you can get some from red meat and fish, supplementation significantly boosts your levels.
Here’s the kicker: Women have 70–80% lower creatine stores than men. And that matters.
Why Women Should Care
💪 Muscle Support + Strength
As we age or drop calories to lose fat, we also risk losing lean mass. Creatine helps maintain—and even build—muscle, which supports metabolism, strength, and function.
📚 Study: Forbes SC et al., Nutrients 2022 – Creatine and pregnancy/postpartum health
🧠 Cognitive & Mood Boost
Feeling forgetful, moody, or mentally foggy? Creatine supports brain energy and may even reduce symptoms of depression—particularly in women, whose hormone cycles influence creatine metabolism.
📚 Studies: Rae et al., PNAS 2003; Kondo et al., Am J Psychiatry 2011
👵 Perimenopause + Aging Benefits
In midlife, we start to lose muscle (hello, sarcopenia). Creatine helps preserve strength and may indirectly support bone density by enabling you to lift more or stay active.
📚 Study: Chilibeck PD et al., Nutrients 2017
Busting the Myths
Let’s clear a few things up:
- “It’ll make me bulky.” Nope. Women don’t produce enough testosterone for mass gain. Creatine tones, not bulks.
- “Only for athletes.” No way. Creatine is for busy moms, power walkers, yogis—anyone who wants more energy and resilience.
- “It’s hard on your kidneys.” Not true for healthy individuals.
📚 Study: Kreider et al., JISSN 2017
How to Take Creatine
- Dose: 3–5g per day
- Type: Creatine monohydrate (most researched, most effective)
- Timing: Anytime, but best with food or post-workout
- Quality: Look for third-party testing (NSF Certified for Sport, Informed Choice)
Loading isn’t necessary—just take it daily and be consistent.
Who Shouldn’t Take It
- Those with active kidney disease (unless cleared by a physician)
- Some women experience temporary bloating or gut sensitivity—try a smaller dose or different brand
5 Great Creatine Products I Recommend
Ready to try it? These are clean, effective, and third-party tested options I trust:
- Thorne Creatine – NSF Certified, pure creatine monohydrate with no additives
- NOW Sports Creatine Monohydrate – Affordable and Informed-Sport certified
- Klean Athlete Creatine – Designed with athletes in mind, but great for anyone
- Nutricost Creatine Monohydrate – Budget-friendly, non-GMO, and lab-tested
- Naked Nutrition Creatine – Just one ingredient and tested for heavy metals
Your 30-Day Creatine Challenge
Take 3–5g daily for 30 days and notice the difference:
✔️ Stronger workouts
✔️ Better energy on walks
✔️ Improved mental clarity
✔️ More consistent mood
This one’s for the girls—who lift, walk, or just want to feel better. I’d love to hear how you feel utilizing it! If you want a more specific plan, consider making a discovery call with me!
