Creatine isn't just for bodybuilders. Here, experts share why women of all ages can benefit from the supplement.
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The supplement aisle at your local drugstore now resembles a candy shop, with colorful gummies and flavored elixirs infused with enticing benefits, but an influx of buzzy ingredients—plus, an overload of information on social media—makes the category more confusing than ever. One supplement that has been gaining traction, particularly in the women’s supplement space, is creatine.
“Creatine helps your cells produce and recycle energy more efficiently,” says Erin Ogden, a registered dietitian nutritionist in South Carolina, adding that the ingredient supports the body’s cellular energy system, ATP (adenosine triphosphate). "It’s a source of fuel for your muscles and brain to rely on for strength, endurance, focus, and recovery. While it’s often associated with muscle, creatine is also heavily used by the brain, making it a powerful nutrient for both physical and cognitive performance. Creatine is one of the most researched and clinically validated nutrients out there, which is a big reason I’m such a fan.”
Looking to incorporate it into your daily vitamin routine? Ahead, a comprehensive guide to creatine, from its range of benefits to how to incorporate it into your routine, and even the best supplements on the market.
The ingredient isn’t new; it’s historically been used with exercise to bulk up muscles, but recent studies have shown that smaller doses can contribute to lean muscle mass. Creatine's come back into the supplement scene—particularly for women, since natural creatine production decreases as we age. “Creatine is one of the most researched and clinically validated nutrients out there, which is a big reason I’m such a fan,” says Kathleen Valenton, a board-certified ob-gyn based in Beverly Hills, California. “I’ve seen how it can support lean muscle, strength, endurance, and even brain health. When you take it consistently, it really helps with performance and recovery.”
Creatine supports cellular energy production by increasing ATP, which is then used as an energy source to sustain strength, power, and mental performance when energy needs spike, says Shilpa Raut, the vice president of R&D at Cymbiotika and a pharmaceutical scientist. “More than 90 percent of creatine is stored in the muscles, and a meaningful portion is stored in the brain, so supplementation has been shown to improve muscular strength, power output, training capacity, and recovery, while also supporting cognitive performance, particularly under conditions of mental fatigue or stress,” she adds.
Women naturally produce less creatine than men, by 20 to 80 percent. “Because of this, women often experience more noticeable benefits from creatine, including improved energy, strength, recovery, and mental clarity,” Ogden says. “It’s especially beneficial from the late 20s onward and becomes increasingly important in the 30s, 40s, and beyond.” Taking creatine to help combat hormonal changes can help maintain energy, mood, focus, and physical resilience.
Plus, hormonal changes, which are heightened during perimenopause and menopause when estrogen levels decrease, affect how much creatine and muscle mass are produced. “As a woman enters menopause and post-menopause, the decrease in estrogen contributes to age-related muscle…