Creatine is one of the most extensively researched compounds for supporting metabolism, energy production, and physical performance. CreaPure® creatine enhances cellular energy in muscles, the brain, and heart, helping the body meet its energy needs by boosting the production of ATP, the molecule that fuels every cell in the body.†
Why Creatine is Essential for Women
Although often associated with intense exercise, the benefits of creatine go beyond the gym. Research shows that creatine can be incredibly beneficial for women, supporting muscle maintenance, mood, energy, body composition, and overall health through all stages of life.*
Creatine Gaps in Women’s Diets
Creatine is a naturally occurring amino acid found in small amounts in foods like meat, fish, and eggs. Women, however, generally consume less creatine through diet alone, particularly those who follow plant-based or low-meat diets. The body also produces a limited amount of creatine, but levels can be insufficient for optimal health and performance, especially in women.
Lower Creatine Storage in Women
The body stores creatine in muscles (about 95%) and the brain (5%). However, studies show that women naturally have lower creatine stores than men, with around 70-80% of the levels found in male muscles. This gap means that women may have less readily available energy for high-intensity activities and lower reserves in brain regions that influence mood, memory, and cognition.
Replenishing Creatine Levels
Fortunately, creatine levels can be easily increased through supplementation, which can boost total creatine stores by around 30% and phosphocreatine levels by up to 40%. This increase supports the energy needs of the brain, heart, and muscles, which use creatine daily to function at their best. Once supplementation stops, however, creatine stores return to baseline within a few weeks, making consistent intake beneficial for sustained energy and performance.†
How Female Hormones Affect Creatine Needs
Hormonal fluctuations impact creatine availability and synthesis, particularly during life stages involving hormonal shifts, such as menstruation, pregnancy, postpartum, and menopause. During the menstrual cycle, higher estrogen levels in the luteal phase may increase protein breakdown, making creatine supplementation particularly helpful to maintain steady energy and support muscle and brain health.†
Creatine Use During Pregnancy
While research on creatine during pregnancy is still developing, studies suggest that pregnancy can deplete creatine stores, potentially affecting fetal development. Always consult with a healthcare provider before supplementing during pregnancy to ensure safety and effectiveness.
Benefits of Creatine During Menopause and Beyond
During menopause, declining estrogen can affect muscle mass, bone density, and strength. Creatine supplementation supports these areas by promoting muscle integrity, healthy inflammation balance, and bone health. Research shows that creatine can also help maintain body composition and reduce body fat when combined with resistance training, making it a valuable support during and after menopause.*
Creatine for Postmenopausal Women
As women age, maintaining strength, muscle mass, and cognitive health becomes increasingly important. Creatine has been shown to aid muscle preservation, improve fatigue resistance, and support bone density in postmenopausal women, especially when paired with resistance training. Additionally, creatine’s role in brain health can benefit memory and cognition, which are also influenced by age-related changes.†
Dosage Recommendations
Women typically require slightly higher doses of creatine than men to reach optimal intramuscular levels. For general support, a dose of about 0.07 grams per kilogram of body weight (approximately 4-5 grams daily for a 140-pound woman) is effective. For faster results, a loading phase of 5 grams taken four times daily for five days, followed by 3-5 grams daily, can be used to quickly increase muscle and brain creatine levels.†
Choosing the Best Creatine for Women
Among creatine options, creatine monohydrate, especially CreaPure®, is the most studied and effective form for women, supporting strength, power, endurance, and body composition across various life stages and training goals.†