Creatine for women: not just for bodybuilders
Hi everyone,
I hope you are having a lovely week. Have you enjoyed the rain? Or are you missing the sun!?
Today I have written a newsletter on creatine. For years, creatine seemed to belong to the bodybuilding corner of the supplement shop.
That image is changing. Creatine is now being studied much more seriously in women, particularly around menopause and healthy ageing. And unlike many fashionable supplements, it has a substantial research history behind it.
So, should every woman start taking it? Not quite. But it may be a useful tool for the right person - especially when paired with strength training.
What is creatine?
Creatine is a substance the body makes naturally from amino acids. We also obtain smaller amounts from foods such as meat and fish. Most of it is stored in muscle, where it helps replenish ATP: the quick-release energy used during short, demanding efforts such as lifting, sprinting, or climbing stairs.
This is why creatine can help people train a little harder or complete an extra repetition. Over time, that can support greater gains in strength and lean tissue.
What does the research in women show?
A 2026 systematic review brought together seven randomised trials involving 608 postmenopausal women. On average, creatine produced a modest additional gain in lean mass and leg-press strength. The clearest results occurred when at least 5 grams per day was combined with resistance training.
Side note. 5 grams is a decent-sized scoop of powder. Creatine is usually in the form of powder as you have to take this sort of amount. So it’s added to water or juice. However, at the end of this newsletter, I have a discount for you on a form of creatine that is so absorbable that it can be taken as a tablet.
The creatine and resistance training pairing matters. Creatine is not a substitute for using your muscles; it appears to help you get a little more from appropriate training.
Brain health is another promising area. A 2024 review of small randomised trials found a modest improvement in memory, while evidence for attention, processing speed, and overall cognition was less certain. Interesting? Yes. Proven as a general brain-health supplement for everyone? Not yet.
Will it make me bulky or cause weight gain?
Creatine does not suddenly create large muscles. Building substantial muscle requires progressive training, enough food, and time.
Some people see a small early increase on the scales because creatine draws water into muscle cells. This is not the same as gaining body fat. A loading phase can make this change more noticeable, but loading is optional.
If you are interested in resistance training, then please do visit our local gym partner Potential Personal Training.
If you came to our female pelvic floor health talk a few months ago we did that in partnership with PPT.
What form and dose have been studied?
Creatine monohydrate is the form with the best evidence. For muscle and strength, studies commonly use around 3-5 grams daily, with recent evidence in postmenopausal women favouring 5 grams alongside resistance training. It does not need to be taken immediately before a workout, and a loading phase is not essential.
A sensible safety note
Creatine is generally well tolerated in healthy adults, but it can cause bloating, loose stools or stomach discomfort in some people. It can also raise blood creatinine, a breakdown product used in kidney tests, without necessarily indicating kidney damage. Tell your doctor if you take creatine before having blood tests.
Anyone with kidney disease, complex medical conditions, or regular medication should seek professional advice first. Human safety data in pregnancy and breastfeeding are still insufficient, so this is not a supplement to add routinely during those stages without specialist guidance.
The Perrymount view
Creatine is not magic powder, but it is one of the more credible supplements available. For a woman aiming to preserve strength and independence through midlife and beyond, the winning combination is likely to be:
regular resistance exercise
adequate protein and overall nutrition
good recovery and sleep
creatine, where it is appropriate
The supplement may help, but the training remains the main event.
Supplement discount
We have been regularly running special offers on supplements in our recent newsletters. And here is another for you.
It’s a 15% discount off CreaXorb from Terranova. I have chosen this product as it is presented in a new advanced absorbable form. Usually creatine is taken in a powdered form as you have to take so much of it. So it would ordinarily be scooped out and put in water. This new advanced version means it can be taken in a capsule form as the smaller amount is taken up in your system so effectively.
To get this discount you go to the Natural Dispensary website and sign up using the clinic details:
Christian Bates
The Perrymount Clinic
Unit 5
Hurstwood Grange
Hurstwood Lane
Haywards Heath
West Sussex
RH17 7QX
Then at check out use the code:
CREATINE15
If you do both parts it will link them so you successfully receive the 15% discount.
CreaXorb Creatine by Terranova
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