Is Creatine Safe for Women? Science‑Backed Benefits & Facts

Creatine still stands as the most studied and widely used dietary supplement on the planet. And yet, many women still shy away from it. That’s often due to outdated myths: that creatine causes bloating, that it’s only for men trying to bulk up, or that it somehow "isn't natural."

Let’s clear that up. Creatine is a naturally occurring compound found in small amounts in foods like meat and fish. It’s also endogenous (made by your own body), primarily in the liver and kidneys, and stored in your muscles, brain, and other tissues. Supplementing with creatine—especially the well-researched monohydrate form—simply helps top off those levels, supporting how efficiently your body creates and uses energy.

Why Creatine Isn’t Just for Men or Bodybuilders

It’s true that creatine became popular in bodybuilding circles, but its actual function has much broader implications. In the body, creatine helps replenish a molecule called ATP (adenosine triphosphate), which is like your cells’ main fuel source. More available ATP means better energy metabolism—which may support strength, endurance, and recovery for everyone, not just gym rats. If you want to read our other blog on Creatine click here.

For women specifically, this can translate to:

• Improved resistance training performance
• Faster recovery between workouts
• Support for lean muscle maintenance
• Possible cognitive benefits, especially under stress or sleep deprivation

Creatine and Women: What the Research Actually Shows

Emerging studies have begun to focus specifically on female populations. One randomized controlled trial published in the Journal of Strength and Conditioning Research found that creatine supplementation improved strength and muscle endurance in women undergoing resistance training. Another trial in Nutrients noted improvements in cognitive performance and mood in sleep-deprived women taking creatine monohydrate.

Importantly, studies show that women, on average, have 20-30% less baseline creatine stores than men—suggesting they may have even more to gain from supplementation.* 

Creatine After Pregnancy: A Growing Area of Interest

While research is still catching up, usage of Creatine for post-partum has been gaining popularity. Childbirth and breastfeeding place considerable demands on a woman’s musculoskeletal and metabolic systems. Creatine may help support recovery by:

• Assisting in muscle repair and energy restoration*
• Supporting mental clarity and mood, which may be impacted by sleep deprivation*
• Providing a safe, non-hormonal tool to rebuild strength and stamina*

As always, postpartum women should consult with their healthcare provider before starting any new supplement.*

Creatine and Menopause: What Emerging Research Suggests

During menopause and the years leading up to it (perimenopause), hormonal changes can lead to a loss of muscle mass, reduced bone density, and increased fatigue. A 2016 study examined creatine’s role in recovery. The study found that "when combined with resistance training, creatine further augments body composition and bone mineral density, particularly in post-menopausal females". A recent 2025 study published in the Journal of International Society of Sports Nutrition suggests these benefits may extend even further, into post-menopause.

Preliminary human studies suggest creatine supplementation may help by:

• Preserving muscle mass in postmenopausal women engaging in resistance training*
• Supporting functional strength and balance*
• Potentially aiding in cognitive function during aging*

Furthermore, Creatine also improved muscular performance in a study with older women aging 58-71 years old (European Journal of Applied Physiology)

What to Look For: Choosing the Best Creatine

Not all creatine is created equal. Here’s what to look for:

1. Creatine Monohydrate: This is the most researched and effective form. Other versions are often sales gimmicks and are not proven to be more effective.* 
2. Creapure® Certified: Produced in Germany under pharmaceutical-grade standards, Creapure® is globally recognized as the gold standard for creatine purity and potency, almost always used in clinical studies for it's quality.
3. Transparent Dosing: Look for a clinically supported dose, ideally 5-10 grams a day.* 
4. No Fillers, No Flavoring: Many "women’s" creatines are actually underdosed or loaded with unnecessary additives. 

Why We Use Creapure® — And Why It Matters

At Happenstence, we chose Creapure® for a reason. Manufactured in a dedicated GMP-certified facility in Germany, Creapure® is the only creatine in the world routinely tested for impurities like creatinine, dicyandiamide (DCD), and dihydrotriazine (DHT). This unmatched level of quality control means you’re getting a creatine source that’s:

• 99.99% pure with no chemical contaminants
• Backed by human clinical trials
• Trusted by elite athletes and Olympic teams
• Vegan, kosher, and halal certified

Happenstence’s Creapure® Creatine Monohydrate delivers clean, clinically studied creatine—nothing more, nothing less. It’s packed in small batches in UV-safe, BPA-free glass jars to maintain potency and freshness—no artificial sweeteners, no flavoring, and no hype. We also have ISO certified testing posted on our website.

When it comes to supplements, trust starts with transparency. That’s why we test every batch and only use ingredients backed by credible science—not trends.

Coop’s Corner Takeaway

Creatine isn’t a "male supplement."

It’s a well-studied nutrient that may support strength, recovery, and cognitive clarity across many stages of life—from lifting in the gym to lifting toddlers to navigating the changes of menopause. And while there’s still more research to do, the science we have so far is promising, especially for women.

If you’ve been curious, there’s no better time to explore whether creatine might be a smart addition to your wellness routine. We have another blog written that goes more into the general benefits of creatine here!

Disclaimer: The information provided in this blog about Creatine Monohydrate, including its potential and known benefits, is for educational and informational purposes only. It is not intended as medical advice. Happenstence Brewing Co. ("Happenstence") and its partners, including Creapure®, are not healthcare professionals, and this information should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare provider with any questions you may have regarding a medical condition, treatment, or before beginning any new health regimen. Never disregard professional medical advice or delay seeking it because of information provided on this site. Happenstence Brewing Co. and Creapure® are not liable for the misuse or misinterpretation of the information provided herein. Happenstence is a licensed partner with Alzchem Trostberg GmBh.

References:

1. Candow DG, et al. "Effect of Creatine Supplementation on Muscle Performance in Women." J Strength Cond Res. 2014.

2. Rae C, et al. "Oral creatine monohydrate supplementation improves brain performance: a double‐blind, placebo‐controlled, cross‐over trial." Proc Biol Sci. 2003.

3. Gualano B, et al. "Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial." Med Sci Sports Exerc. 2011.

4. Chilibeck PD, et al. "Creatine Monohydrate and Resistance Training Augment Muscle Mass and Strength in Older Adults." Med Sci Sports Exerc. 2015.

5. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med. 2015

6. Forbes, S.C.; et al. Effects of Creatine Supplementation on Brain Function and Health. Nutrients 2022. 

7. Kreider, R.B.; Stout, J.R. Creatine in Health and Disease. Nutrients 2021, 13, 447.