If you haven’t noticed already, protein is everywhere — whipped into coffee, baked into brownies, practically rebranded as a personality trait. Away from the mainstream spotlight, however, sits another performance-enhancing supplement that hasn’t enjoyed the same buzz, but is equally well-researched and evidence-backed. Creatine. Frequently recommended by nutritionists and personal trainers, creatine is best known for supporting muscle growth and recovery after strength training, but that’s only the beginning of its résumé… especially for women.
Just like protein, creatine is a naturally occurring compound produced by the body and is stored mostly in your muscles. “It is made from three amino acids: arginine, glycine, and methionine, and is made in the liver, kidneys, and pancreas, but about 95 per cent of it is stored in the skeletal muscle,” says Pupinder Ghatora, pharmacist and co-founder and CEO of Ingenious. “It helps your body regenerate adenosine triphosphate, also known as ATP, which is the primary energy currency of cells.”
ATP is especially important for muscle contraction, short bursts of high-intensity activity such as sprinting or HIIT workouts, and even brain energy metabolism. “In simple terms, it helps you produce quick, powerful energy,” explains integrative nutritionist and health psychologist Karishma Shah.
In the realm of workout and health supplements, protein and creatine may seem interchangeable; however, they both serve very different roles. According to Emily English, nutritionist and founder of gut-health supplement Epetōme, protein is the building material for muscle, hormones, enzymes, immunity, and staying full, and therefore, creatine is not a replacement for it. “It’s more like support that helps your muscles perform, so that you can get more out of training,” she says.
Creatine and protein combined are beneficial for your health and wellbeing in different ways — creatine provides quick energy to the muscles and brain, while protein helps build and repair muscle tissue, rather than providing energy. Creatine supports performance, whereas protein supports recovery.
When it comes to fitness, English notes that many of the women she works with are prioritising strength, muscle preservation, and actually feeling good in their bodies. The reality, however, is that they’re also juggling busy, high-stress lives, with training weeks that are anything but consistent. “Creatine can help make sessions feel more productive because you can often push a little more, which adds up over time,” she says. “Additionally, many women eat less red meat or fish, which are the main dietary sources, so baseline stores can be a bit lower.”
According to Dr Louise Rix, medical doctor and clinical lead at Unfabled, much of the early research on creatine was conducted in men — leaving women’s physiology, including cyclical hormone fluctuations and midlife shifts, largely unaccounted for. Thankfully, newer studies are beginning to close that gap, examining how these hormonal changes may influence the way women use, respond to, and potentially benefit from creatine supplementation.
“Women naturally have lower creatine stores than men, and many consume less through diet, especially if you’re vegetarian,” notes Shah. “It may be particularly helpful during phases of hormonal change — postpartum, perimenopause, and menopause — where muscle mass, energy, and cognitive clarity can decline. Since it supports cellular energy in both the muscle and the brain, it makes it relevant beyond fitness.”
Speaking of women’s health specifically, Dr Shirin Lakhani adds that women who are menopausal and post-menopausal can find creatine beneficial for muscle prevention and bone health. Since it aids in cognitive clarity, it may even help with mood support and depression (although more studies need to be published).
Contrary to popular belief, you don’t have to be working out to take creatine. That said, the experts maintain that it's most effective when it’s paired with resistance training, if muscle and bone health are goals.
While research on the other health benefits is still emerging, there is growing evidence that creatine may support aspects of cognitive performance. “It is not as straightforward as taking creatine, and you will focus better,” English believes. “If you already want creatine for strength or training, any brain benefit might be a bonus.”
That said, it is specifically beneficial for those who are vegetarian, vegan, or elderly, those who suffer from fatigue and energy issues, and those who want to boost cognitive performance under stress. “As women age, they enter perimenopause and bone health and strength decrease. So taking creatine and pairing it with strength training specifically can really help build muscle, joint, and bone strength,” adds Dr Lakhani.
Creatine has garnered a reputation it doesn’t quite deserve. It isn’t a steroid. It won’t make you bulky. “Creatine supports performance,” says English. “Your physique changes come from training style, food intake, genetics, and time. The scale increase doesn’t mean fat gain — instead, it is usually water stored in the muscles early on.”
It certainly isn’t reserved for bodybuilders, nor is it inherently unsafe long-term for healthy individuals. “People hear ‘creatinine’ and panic. Creatine can affect a blood marker called creatinine, which is not the same as kidney damage,” warns English. In other words, most of the fear is either dated or folklore.
Red meat such as beef or lamb, and fish such as salmon, tuna, or cod, are excellent sources of creatine. According to Shah, dietary intake alone often provides one to two grams per day; however, cooking can reduce creatine content. In terms of supplements, the experts recommend creatine monohydrate as the standard.
“In relation to supplementation, it is recommended to take around 3 to 5 grams a day with water or a meal, but check with the specific product you are using first,” advises Ghatora.
While creatine monohydrate is considered safe and well-tolerated for most healthy adults, some women may notice mild bloating, temporary water retention in muscles, or slight stomach discomfort (read: not fat gain). Stay well hydrated if you’re a regular user and consult a healthcare professional if you have certain health concerns. “If you are someone who suffers from kidney disease or kidney-related issues, I would recommend avoiding creatine,” he warns.
.jpeg)
