Written by Dr. Chelsey Spano, Chiropractic Expert
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
As you’re an avid reader of STRONG, I can assume you are a woman who lifts weights and wants to build muscle, optimize strength, and improve your workout results. I’m also certain that by now you’ve heard of the very trendy supplement (and a personal favorite of mine)—creatine. And while it’s often marketed toward men, research shows that creatine is just as beneficial for women, if not more so.
What Is Creatine?
Creatine is a naturally occurring compound found in muscle tissue, and its job is to help your body produce energy during exercise. Your body makes creatine on its own, but you can also get small amounts from foods like meat and fish.
The problem is that these sources may not provide enough creatine to maximize performance and muscle growth. For those of us who are working hard in the gym, aiming to build as much muscle as possible to achieve major body composition changes, supplementing with creatine is a way to ensure your muscles are fully saturated with this energy-boosting compound. This will allow you to lift heavier, train harder, and recover faster—and who doesn’t want that?
Benefits Galore
This multi-faceted compound offers consistent users more than just bigger gains.
1 It builds muscle and overall strength. Studies show that women who take creatine while lifting weights gain more strength and muscle compared to those who don’t. And “maturing” women will appreciate one study that found postmenopausal women who supplemented with creatine while resistance training gained muscle and improved their overall functional ability.
2 It supports energy and endurance. Creatine helps fuel muscles, which will prevent you from feeling burnt out too soon into your workout. A study on perimenopausal and postmenopausal women showed that those who took five grams of creatine per day gained more muscle and had better endurance during their workouts than those who didn’t.
3 It helps brain health and overall mood. Creatine isn’t just for your muscles—it also supports brain function! Research suggests it can improve memory, focus, and even help with mood swings, especially during hormonal changes.
Is Creatine Safe?
Absolutely! Creatine is one of the most researched supplements, and is considered safe for long-term use. And no, it doesn’t make you “bulky” or cause bloating (which is a very common myth). However, if you’re pregnant, are breastfeeding, or have a medical condition, check with your doctor before you start taking creatine.
Debunking Common Myths
As with many talked-about supplements, there are countless misconceptions circulating about creatine. The good news is that some of the biggest offenders are flat out false.
Many women worry that taking creatine will lead to bloating due to water retention. The truth is, when you initially start supplementing with creatine, your muscles may draw in more water. This can lead to a temporary weight gain of about one to two percent of your body mass.
However, this water is stored inside your muscle cells, not under the skin, and gives you that “built physique” appearance. Plus, studies have shown that creatine does not cause significant water retention: any initial increase in water weight tends to stabilize and is generally not noticeable.
Some individuals, especially women, may be apprehensive about creatine supplementation for fear that it will lead to an overly muscular or bulky appearance. While creatine can help with muscle development when combined with a strength-training program, it’s not magic. Building significant muscle mass requires consistent and targeted training and nutrition, and genetics can also play a role.
Speaking from experience, I can confidently say creatine has changed the game for me. It’s been a well-researched supplement for many years, far longer than many of us realize, and there are so many benefits for women who strength train. No gatekeeping here, ladies: it’s time to strongly consider using creatine to support your fitness journey.
