Creatine Isn’t Just for the Lads: Why Women Should Consider This Powerful Supplement

For years, creatine had a reputation as a supplement reserved for "gym bros" trying to get bigger and stronger. But times are changing — fast. More women than ever are embracing creatine as a valuable tool for boosting strength, energy, and even brain health.

Recent research shows creatine isn’t just safe for women; it could be one of the most underrated supplements to support muscle, cognition, and hormonal health throughout your cycle and as you age.

What Is Creatine?

Creatine is a naturally occurring compound found in your muscles and brain. We get some from our diets, mainly from meat and fish, but many people supplement to boost their stores.

Think of creatine as fuel for your cells — especially during short bursts of power or intense focus. It helps recharge your energy systems, making it easier to perform both physically and mentally.

Why Creatine Is Gaining Popularity Among Women

Women are increasingly turning to creatine because it offers benefits beyond the gym:

• Supports lean muscle maintenance and growth

• Boosts strength and overall physical performance, even if you’re not lifting heavy weights

• Helps reduce mental fatigue and brain fog

• Emerging evidence links creatine to better brain health and cognitive function with ageing

• Can support mood and cognitive clarity during PMS or low-energy phases of the menstrual cycle

• May help reduce the risk of sarcopenia (age-related muscle loss) and improve bone density

Creatine and Brain Health: What the Research Says

One of the most exciting areas of research is creatine’s potential to protect brain health as we age.

Women are more likely than men to develop dementia, particularly after menopause, when oestrogen levels drop — a change that can affect brain energy metabolism. Creatine plays a vital role in supplying energy to brain cells, and early studies suggest that supplementing with creatine might help reduce the risk of cognitive decline and dementia.

While this research is still in its early stages, it offers promising hope for creatine as a tool to support long-term brain health, especially for women.

Creatine for Menopause and Ageing Women

Creatine might be especially important if you’re perimenopausal or postmenopausal.

During menopause, declining oestrogen levels contribute to:

• Loss of muscle mass

• Reduced bone density

• Increased vulnerability to cognitive changes, including memory lapses and dementia risk

Creatine can help by:

• Supporting muscle strength and reducing age-related muscle loss

• Enhancing brain energy metabolism and cognitive resilience

• Contributing to better bone health, especially when combined with resistance training

Creatine is one of the most studied and well-tolerated supplements out there — making it a smart option to help you age with strength, steadiness, and mental sharpness.

Creatine and Your Menstrual Cycle

Have you noticed your energy or mental clarity dip during the second half of your cycle? You’re not imagining it.

The luteal phase (the time between ovulation and your period) brings hormonal shifts — mainly drops in oestrogen and rises in progesterone — that can affect energy, recovery, and brain function.

Creatine may help by:

• Supporting energy and performance during the luteal phase

• Improving mood and mental clarity when oestrogen levels fall

• Aiding muscle recovery and reducing fatigue throughout your cycle

While creatine isn’t a cure-all, it can be a helpful tool to feel more balanced and supported month to month.

How to Take Creatine Safely and Effectively

• Dose: 3–5 grams daily

• Loading phase: Not necessary — consistency is key

• Type: Micronised creatine monohydrate is well-researched, affordable, and effective

• Bloating: Rare, but some brands market “bloat-free” or “female-friendly” formulas that mix better and feel easier on digestion

Should Women Take Creatine?

If you’re working on building strength, boosting energy, or protecting your brain health long term, creatine is definitely worth considering.

The era of creatine being “just for the lads” is over.

This supplement supports your health through all stages — whether you’re managing your menstrual cycle, entering menopause, or focusing on healthy ageing.

Your body, your rules. Creatine might just be the boost you didn’t know you needed.