Hello there and welcome back! Today’s topic is something that I get asked about constantly: should women take creatine? Is creatine safe for women? And why are there so many conflicting messages about creatine and women?
This is going to be a short, succinct, and sweet-to-the-point post today. If you want to learn more about what creatine is, how it works in our body, and why I recommend it, make sure you go back and check out my comprehensive “All Things Creatine” content that will answer the majority of the detailed questions you might have.
But today, I want to give you a clear resource to answer the burning question: should women take creatine?
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First of all, creatine is naturally produced in the body. We supplement it to maximize our stores, and it’s something that we find in our food products, but we just don’t get enough to maximize our stores through diet alone.
Here’s the key point: there isn’t anything special or unique or different physiologically between males and females that changes creatine metabolism or what it does in the body.
There are sex differences that are valid and real when it comes to fitness and sport, but creatine metabolism isn’t one of them. We’re not so biologically different that creatine just doesn’t work for us or that it’s bad for women.
Let’s tackle the biggest myth head-on: creatine does not make you fat.
Creatine increases water content in the body, and this is done by pulling water molecules into your muscle cells. This is actually a good thing, and we want this!
This water retention does not mean fat gain. You are not gaining fat – it’s just increased water in your muscle cells. The same thing happens whenever you start eating more carbohydrates. You might notice this when you start hydrating properly and eating adequately. When you increase your carb intake, you’ll be heavier because carbs bring in water as well when they’re being stored as glycogen in your muscle cells.
Creatine will bring in a few pounds of water when you start to take it because it will be pulling that water into your cells. Remember: water is not fat. Weight is not all fat weight.
Don’t freak out if the scale goes up – that is simply water weight, and that should even out with time.
The second concern that comes up is that people think the water weight is making them bloated, swollen, and uncomfortable.
If you are having symptoms of lower GI distress or you feel like you’re overly bloated when you start taking creatine, here are some solutions:
• Take a smaller dose: Don’t do the loading phase. Just take about 3 grams a day instead of 3-5 grams, and see if that reduces lower abdominal bloating.
• Give it time: It might just be that you need to get used to and adjust to it, and it will improve with time.
• Be patient: You can take that smaller dose every day for a month, and it should even out when your creatine stores are adequately loaded. You don’t need to do the loading phase or take more than that to get to that point.
Another important point: creatine doesn’t negatively impact your menstrual cycle. In fact, the increased water retention that you get from creatine might actually help with hydration, which can be an issue during the luteal phase.
Recent research has found that creatine helped increase water retention during the luteal phase, which might help with thermal regulation and hydration issues during that time. So creatine might actually be beneficial for your performance during different phases of your cycle!
Remember: water retention is not fat gain. You’re not gaining fat from taking creatine, and there are significant benefits from it. It will help your performance, strength, muscle and power output, as well as muscular development – all things that are important for female athletes and trainees.
Absolutely! Creatine is not going to hurt a fat loss phase. You should continue to take it whether you’re bulking, dieting, maintaining, not tracking, tracking, existing, living, lifting, or running. Creatine is really good for you.
If you’re looking for structured programming that incorporates proper supplementation strategies alongside effective training, check out The Lyss Method. Our programs are designed to help women build strength, improve performance, and reach their goals with evidence-based approaches to both training and nutrition.
This is a more complex topic because there isn’t a ton of research on this subject, simply due to the restrictions of doing studies and research on pregnant and breastfeeding women.
For the most part, creatine does appear to be safe and potentially beneficial during pregnancy and breastfeeding. The main concern with taking creatine supplementation during pregnancy or breastfeeding appears to be related to potential contamination of supplements, due to how wildly unregulated the supplement market is.
• Talk to your doctor: Have an open, honest, transparent conversation about supplementation. While not all doctors are well-versed in sports nutrition, you can have a good conversation to make sure it’s safe and find a supplement they can agree on.
• Choose third-party tested supplements: If you decide to take creatine, make sure you choose a supplement that is third-party tested for purity and safety.
• Make an informed decision: Some people choose to stop taking creatine altogether during pregnancy because the research is still developing, or they’re apprehensive about the quality testing of supplements.
This would be a judgment call based on the best decision you can make for you and your health, considering your risk tolerance for supplementation and cross-contamination based on the supplements you choose to use.
I can’t give direct medical or health advice, but my simple answer is to make the best decision for you and your baby based on what you’re willing to risk, and ensure that any supplement you take during pregnancy, postpartum, or honestly in general, is third-party tested and safe.
Here’s your friendly reminder: there’s no such thing as “creatine for women,” and don’t let people pinkify your supplements!
You can just take regular creatine monohydrate – yes, creatine monohydrate – at 3 to 5 grams per day, every day. Don’t let people overcharge you for anything marketed specifically to women. Just take the simple, straightforward creatine monohydrate.
• Dosage: 3-5 grams per day, every day
• Type: Creatine monohydrate (don’t pay extra for fancy versions)
• Loading phase: Not necessary – just start with daily dosing
• If you experience bloating: Lower your dose and increase water and electrolyte intake
• Be patient: Let your body adjust and run its course
• Quality matters: Choose third-party tested supplements to avoid contamination
Creatine is not going to make you fat. If it’s making you bloated, lower your dose and maybe increase water and electrolytes. Keep taking it and let your body adjust.
When it comes to pregnancy or postpartum, make the best decision for you and your health by talking to your provider and paying attention as more evidence emerges. Unfortunately, the research is still developing, so I never like to give conclusive statements around pregnancy and postpartum, but it does appear to be safe and potentially beneficial.
Creatine is naturally occurring and found in our food, but there might be a higher risk when it comes to contamination during pregnancy, so make the best judgment call for you and talk to your medical care provider.
Ready to incorporate creatine into a comprehensive training and nutrition plan? The Lyss Method provides evidence-based programs for women who want to build strength, improve performance, and reach their goals with proper supplementation strategies built right in.
The final answer: Yes, women should take creatine! That’s it – I could have just had a two-minute post, but I wanted to make sure all your questions were answered.
If you found this helpful, share it with your friends and anyone spreading misinformation about women and creatine. Let’s get the facts straight!
Shop my favorite creatine here (Code DOCLYSS)
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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