Creatine for women? How this supplement may boost muscle and brain health
From colostrum to chlorophyll to collagen, it’s tough to keep up with all the buzzworthy pills and powders on the internet.
Yet even among all the chatter, one supplement is proving hard to ignore: creatine.
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Once praised by elite athletes and Olympians for boosting performance, it’s is now making waves on social media, where fans call the “natural fuel” their favorite pre-workout and showcase striking before-and-after footage of their muscle gains. Many women even claim it’s one of the rare supplements that delivers real, noticeable results.
But as interest in creatine skyrockets online, so do more questions about the supplement’s effectiveness, potential side effects and specific benefits for women.
Creatine is a naturally occurring compound made from amino acids. While most people get small amounts of it through protein-rich foods like seafood and red meat, synthetic creatine supplements have also become popular in the health and wellness space.
Today, it’s offered in various forms: pills, powders, chews and even 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,” Emily Eastman, a registered dietitian nutritionist and functional medicine practitioner at Sarah Wragge Wellness, told The Post. “This helps improve muscle strength, work output, power production, spring performance, and muscle mass.”
It’s not just anecdotal accounts. One study revealed that people who added creatine to their diets made greater strength and muscle mass gains after 12 weeks of strength-training than those who took a placebo.
Even more compelling, some more recent research suggests the advantages of creatine use may go beyond athletic performance — pointing to potential roles in supporting brain function, promoting healthy aging and regulating blood sugar levels.
While many brands continue to focus on creatine’s strength-building benefits, some are now acknowledging these broader advantages. Bloom, a leading name in the creatine market, has also emphasized creatine’s unique advantages for women.
“Creatine has long been known in the fitness community, especially among men,” explained Erica Tam, the senior vice president of brand at Bloom Nutrition. “But, more and more women are discovering its research-backed benefits, and turning to creatine to build lean muscle, improve strength, and enhance cognitive function.”
A 2021 study found that women naturally have 70 to 80% lower creatine stores than men. After diving into this data, Bloom began looking at developing creatine products that would help address the gap.
“At Bloom, we aim to provide women with an array of wellness options so they can choose what works best for their unique routines and lifestyles,” Tam explained. “Both of our creatine products contain 5 grams of the most clinically studied form of creatine to deliver science-backed benefits in formats women can easily fold into their lives.”
Last year, the company launched Creatine Monohydrate Powder, which Tam says is ideal for consumers who may want to tailor dosage. Earlier this month, they also introduced berry-flavored Creatine Gummies, available exclusively on TikTok Shop. The gummies are a simple alternative for anyone who might prefer something mess-free to take on the go.
As with any supplement, it’s important to consult a physician before use. For more information on the benefits, risks, and science behind creatine, The Post spoke with two registered dietitians.
Creatine FAQs
What does creatine do?
“Creatine can support exercise performance, muscle recovery, bone health, mood, age-related muscle loss and cognitive performance,” Eastman explained.
Eastman explained that a supplement increases the intracellular pool of creatine in skeletal muscles, which can improve the ability of muscles to create cellular energy. With more energy, it’s possible to create more powder during workouts and even improve muscle mass and strength.
How does creatine support cognitive health?
As far as creatine benefits go, Eastman said that the supplement has also been linked to improvements in memory, attention span and information processing speed.
“Again, much of this is due to the capability of creatine supplementation, helping with adequate energy production in the cells,” said Eastman, who has over 25 years of experience in nutrition.
“If neurons are able to constantly make cellular energy (ATP), it will better support their overall function in the brain.”
Creatine dosage: How much should you take?
According to Sahar Berjis, a registered dietitian and founder of Inner Health and Wellness, most people do well with 3 to 5 grams of creatine per day.
“For healthy individuals, long-term use at recommended doses appears safe,” explained Berjis. “We always encourage: start small, see how your body tolerates it, then build gradually if needed.”
Research has indicated that consuming creatine immediately after a workout is more effective than taking creatine pre-workout.
Creatine side effects
Berjis noted that some people once believed high doses of creatine could harm the kidneys or liver. However, she explained that there is little research supporting this concern in healthy individuals. That said, creatine can still cause some potential side effects.
“The most common side effect is mild water retention,” she pointed out. “Muscles hold on to more water, which often just makes them look fuller.”
Creatine use can also cause weight gain, generally as lean body mass, according to the Mayo Clinic,
Is there anyone who should not take creatine?
According to experts, certain people may need to avoid creatine due to potential health risks. These include:
- Anyone with kidney disease or chronic kidney conditions.
- Pregnant or breastfeeding women
- Those with liver disease
- Children under 18 (not enough clinical trials to warrant its safety)
- Anyone with uncontrolled high blood pressure
What should you look for in the best creatine supplements?
“Here’s the golden rule: Less is more,” Berjis shared. “The most researched and effective form is creatine monohydrate.”
Berjis has suggested skipping the blends with flashy extras or long ingredient lists. Instead, she recommends opting for clean companies that do third-party testing and have years of research behind their products. “A good creatine supplement should be pure and simple, and transparent.”
This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to home gym elliptical machines to Jennifer Aniston’s favorite workout platform – often with her adorable one-year old daughter by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.
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