Should women take creatine?

When we think of creatine, we often associate it with male athletes looking to bulk up their muscles. Yet behind this dietary supplement lie benefits for women too, whether they're beginners or high-level sportswomen. 

Creatine is a substance used by the body to support energy production in muscles, especially during short, intense efforts. At optimal levels, it can enhance performance, promote recovery and maximize strength gain, without causing weight gain.

Why and how should women use this supplement? What are its benefits for the body and its impact over time? This article will help you understand how creatine, when used properly, can become an asset to your training and rest phases.

Creatine, a supplement for women too

The role of creatine

Creatine is naturally present in the body, which synthesizes it fromamino acids. It is also supplied by the diet, notably through animal proteins.
This amino acid derivative contributes to energy production in muscle cells, without supplying it directly. 

When the body makes an effort, it usesadenosine triphosphate (ATP), which breaks down into adenosine diphosphate (ADP) to release energy. Creatine, for its part, binds with phosphate ions to become phosphocreatine. Phosphocreatine enables ADP to regenerate into ATP, hence its indirect role.

This process takes place in a metabolic pathway known as anaerobic. It requires no oxygen supply and is triggered from the very first moments of effort.
Creatine monohydrate therefore offers the possibility ofincreasing training volume and maximum load on strength exercises. That's why we say it acts indirectly: because it enables you to deliver more intense efforts, but without training, it's useless. 

We take a closer look at what creatine is and how it works in our dedicated article.

Can you take creatine if you're a woman?

The question is whether the effects described and recognized are valid for both men and women. 

Yes, a study¹ concludes that short-term creatine monohydrate supplementation has apositive impact on high-intensity sports performance in both men and women. 

Which is a good thing, given that women have 70-80% lower endogenous creatine reserves than men.

What's more, the risk/benefit ratio of supplementation for them seems low, with most studies citing hormonal, metabolic and neurological benefits².

Which creatine is right for women?

Women should choose creatine with the Creapure® label for its impeccable purity and traceability, guaranteeing optimum safety for their health.

This German label certifies the best creatine on the market, manufactured via an ultra-secure manufacturing process and rigorous quality controls, eliminating any risk of contamination by prohibited or harmful substances. Investing in a Creapure® product means choosing efficiency without compromising your health.

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• No additives, no sweeteners
• Made in Germany, packaged by Protéalpes in Albertville

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The specific benefits of creatine for women

Its benefits for improving sporting performance

While there are many studies on the benefits of creatine, there are fewer that focus on the differences between men and women, or exclusively on women. 

Existing scientific findings point to an overall improvement in physical performance. In women, an improvement in muscular performance has been demonstrated, without any gain in volume³. 

Its influence on body composition

Creatine also plays a role in body composition.
Supplementation leads to an increase in intramuscular creatine levels, and with it, intracellular water content. This increase in creatine explains the performance observed in high-intensity exercise and training adaptations.

Another study also shows that supplementation in female lacrosse players subjected to resistance training provokes⁴ :

• increased upper body strength;
• a reduction in body fat . 

With better physical capacities and adequate recovery, the body can preserve its muscular capacities and limit fat gain. 

Theincreased volume of water inside muscle cells also modifies the body's overall composition. 

Beware, however, of regarding creatine as a miracle product. It is useful for physical performance, helping to maintain body weight and lean body mass, but not for fat loss. 

Its impact on recovery during the menstrual cycle

Beyond athletic gain, creatine contributes to better post-workout recovery, injury prevention , thermoregulation, rehabilitation and neuroprotection⁵.
The link between creatine intake and recovery according to the phases of the menstrual cycle has not been established.
However, we do know that creatine levels vary in the follicular and luteal phases². 

Here's a graphic from Abbie E Smith Ryan et al, Creatine Supplementation in Women's Health: A Lifespan Perspective, 2021

Female hormonal variations during the menstrual cycle modify endogenous creatine synthesis, transport, kinetics and bioavailability. 

These data underline the potential benefits of supplementing women, particularly during menstruation, pregnancy and post-partum, but also before and after menopause. 

Is there any point in taking creatine for endurance athletes?

Creatine is often associated with strength sports, but it also has (reduced) benefits for women in endurance disciplines.

In fact, creatine supplementation can improve the ability to maintain the intense, explosive efforts found in endurance: the final sprint in running, a major attack in cycling...

Integrating creatine can help endurance athletes optimize their performance and sustain their training levels.

Myths about creatine intake in women

Does creatine make you swell or gain weight?

Creatine has often been associated with mass gain, which explains the idea that a woman who takes creatine will necessarily turn into the Hulk. 

This misconception that creatine is fattening seems to stem from two things:

• impact on muscle power performance ; 
• increased intracellular water volume.

This last explanation suggests that creatine is responsible for water retention, but the truth is somewhat nuanced. While intracellular volume increases, the total amount of water in the body does not seem to change. 

For mass gain, extensive scientific data indicates that creatine helps to increase strength, power and athletic performance in women without any marked change in body weight².

Is creatine dangerous for women?

Creatine has been much talked about in the scientific world, but no studies have shown any adverse effects following prolonged intake in healthy individuals. 

A few precautions must still be taken, such as :

• the quality of the product, which is chemically synthesized;
• the importance of taking creatine as a creatine cure rather than as a continuous treatment, respecting recommended dosages (maintenance dose of 3g/d preceded or not by a loading phase of 20g/d in 3 to 4 doses).

For the rest, it should be noted that supplementation is recommended for vegetarian or vegan women, due to the absence of animal protein intake. 

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• No additives, no sweeteners
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Is it dangerous for women's kidney function?

No, creatine is not harmful to kidney function in women when taken at recommended dosages. Long-term scientific studies have shown no adverse effects on kidney health in healthy men or women.

The idea that creatine damages the kidneys stems from a misunderstanding of renal function and misinterpreted studies. Creatine is metabolized into creatinine, which is filtered by the kidneys, but this natural process does not overload renal function.

If a woman already suffers from pre-existing kidney disease, it is advisable to consult a doctor before starting creatine supplementation, as a precautionary measure.

Scientific analysis shows that creatinine levels may increase slightly when supplemented, but this simply reflects a higher level of creatine in the body, not kidney dysfunction.

Can pregnant women take creatine?

As a precautionary measure, we do not recommend creatine for pregnant women without the advice of their referring physician.

That said, scientific data seems to show that its effects can compensate for those of pregnancy.

Increased metabolic needs during pregnancy are correlated with reduced creatine availability². Yet scientific evidence shows that low creatine reserve is associated with low birth weight and premature birth. 

Animal studies even suggest that creatine supplementation during pregnancy supports thecellular integrity of fetuses and reduces potential brain damage.
Although such studies do not exist for the human species, the data suggest an effect of creatine on reducing intra- and post-partum complications. 

Does creatine affect menstrual cycles?

Quite the opposite: a woman's menstrual cycle affects creatine balance. It is precisely the sex hormones estrogen and progesterone that modify creatine activity and the expression of the enzymes responsible for its synthesis². 

Exogenous creatine intake could compensate for these effects on the female cycle, particularly in the luteal phase (between the end of ovulation and the end of the cycle).

Can creatine be taken during the menopause?

Given the significant hormonal variations in estrogen in women, with a decrease at the time of menopause, creatine supplementation is an interesting approach.

In scientific terms, the effect of a 12-month course of treatment on bone properties in post-menopausal women has been studied. This supplementation was combined with a resistance training program and showed : 

• a reduction in bone mineral density in the femoral neck;
• an increase in a predictor of bone flexural strength;
• an increase in the relative strength of the bench press. 

This type of strategy has a positive effect on the loss of muscle, bone and strength associated with menopause². 

Does creatine disrupt hormones?

Creatine is not a steroid and does not interfere with hormones. Anabolic steroids are synthetic hormones derived from testosterone, used to increase muscle mass and performance, but associated with serious side effects and banned in competition.

Studies have shown that creatine supplementation does not alter hormonal responses, particularly those of growth hormone, testosterone and cortisol, during resistance exercise. Creatine is therefore considered a safe dietary supplement, with no negative impact on the hormonal system.

Can women combine creatine and BCAAs?

Yes, women can perfectly combine creatine and BCAAs to maximize sports performance and recovery. These two supplements act in a complementary way: creatine increases the energy available for intense effort, while BCAAs facilitate recovery and protein synthesis.

This combination can be particularly advantageous during intensive training phases, or for female athletes practising sports requiring both strength and endurance. No negative interactions have been observed between these two supplements.

When and how to take creatine?

The ideal moment to take your creatine is a question that often comes up.
While it's tempting to take it before exercise for extra energy, scientific data has shown that this isn't necessarily useful.

In fact, creatine's effects are measured over the long term, so taking it just before training won't transform the session. 

There is an added benefit to supplementing post-exercise, as training may optimize the effects of intake. 

The "right" dose for women is identical to that for men. The recommendations are 3 g/day in the maintenance phase, and there's no need to take more (except in the 5-day loading phase), as no study has shown any benefit in doing so. 

Conclusion 

Should women take creatine? Creatine is often perceived as a supplement reserved for men involved in strength sports. Yet it can be just as beneficial for women, to improve physical performance or support recovery. Appropriate supplementation could even help in specific phases of life, such as the menopause. 

False beliefs about excessive weight gain or water retention are unfounded by the scientific literature. In fact, creatine promotes better recovery and increased strength without radically altering body composition.

However, it is only effective when combined with physical training.
While research continues to explore its long-term effects, current studies converge on its safe and effective use.

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