Creatine for Women | Benefits & Safety

Creatine is often thought of as something only for those who are seriously dedicated to the gym, tracking every macro and lifting heavy. Although creatine supplements are popular for improving performance, like creatine monohydrate, many think its benefits are just for male gym-goers, or only related building muscle and bulking up. 

However, creatine has many potential benefits for women as well – especially those who want to improve their workouts and their overall health. Read on to see how this amino acid can provide the extra boost you’re looking for.

In this article, you’ll find:

Get the full creatine low-down from our expert below…

Creatine is an amino acid that’s found in common food sources such as meat and fish, and is stored in the muscles. It’s a popular workout supplement proven to increase performance and muscle growth.¹ 

Some of the creatine in the body comes from food and some is made in the kidneys and liver.² Because a normal diet only provides small amounts each day, taking creatine supplements pre-workout can be perfect for boosting levels of creatine in the muscles for maximum results. 

Summary: Creatine occurs naturally in our bodies but taking it in supplement form can boost its availability to our muscles to increase performance.

How does creatine work?

Creatine works by helping the body to use the energy stored in the muscles when you take on high intensity exercise (think lifting, sprinting, jumping, etc.).² This means you can work harder, lift heavier, and feel less tired during your workouts. 

In addition to boosting performance and muscle mass (in the long term), creatine has other beneficial effects. Creatine supplementation can help the muscles recover faster after a workout by helping to restore optimal levels of stored creatine, helping to regulate your body temperature, and preventing injury.²

Summary: Creatine helps give us energy to power explosive movements.

Benefits of creatine for women

While women often have the same exercise goals as men (increasing strength, power, and performance), some might think creatine isn’t for them for fear of looking “bulky”. However, creatine still holds all the same benefits for women as for men, and there have been studies done into its effects in women specifically.^3,4,5

Creatine can reduce body fat

One study showed that female athletes who supplemented with creatine not only had greater upper body strength, but also had a significant reduction in the percentage of body fat after five weeks of supplementing.³

Creatine can increase strength

Another study also showed significant increase in lower body strength for women taking creatine without significant weight gain (no “bulking” effect).⁴ The impact of creatine for women on performance in high intensity exercise (like cycling) shows equal benefit for men and women.⁵

Creatine can boost energy and performance

Vegetarian and vegan women who supplement with creatine may see an even greater impact on their energy levels and performance, since many food sources of creatine are animal based.²