Creatine for women: what to know

Yes, women take creatine too, and the research includes them. But most creatine studies have been done in men, and a 2021 review on creatine in women's health opens by noting that its use in women is understudied. Here's what the evidence covers, which worries are myths, and how to take it, without the hype.

What creatine is

Creatine is a compound the body makes itself and also gets from food, mainly red meat and seafood. Supplements usually use creatine monohydrate, which the International Society of Sports Nutrition (ISSN) describes as the most extensively studied form.

What the research says about women

The 2021 review by Smith-Ryan and colleagues looked at creatine in women across different stages of life, with a focus on exercise, dosing and the gaps in the evidence. Two points stand out:

• Women tend to have lower natural creatine stores than men. The review puts the difference at 70–80%.
• Women have simply been studied less, so there are fewer answers specific to women than there are for men.

The ISSN position stand notes that studies have reported findings in both men and women, and that some studies suggest women may see smaller changes in strength during training than men. In short, creatine isn't a men-only supplement, and it isn't a shortcut either.

Myths, and what the evidence says

"Creatine is a steroid."

It isn't. The 2021 review of common creatine questions is direct about it: creatine is not an anabolic steroid. It's a compound your body already makes.

"It will make me bulky."

How your body changes depends on your training, food, rest and genetics over months, not on a supplement. Creatine isn't a shortcut in either direction, and we make no promises about how you'll look.

"It makes you hold water."

Sometimes, and briefly. The ISSN reports that early studies found short-term fluid retention of around 0.5–1.0 litres during loading, and the 2021 review notes that creatine does not always lead to water retention. If that's a worry, you can skip loading altogether: it's optional.

"It causes hair loss."

The 2021 review found that the majority of available evidence does not support a link between creatine and hair loss.

"You have to load first."

You don't. Loading fills stores faster, but the same review concluded that a loading phase is not required. The ISSN notes that 3–5 g a day raises stores over three to four weeks.

"It's only for heavy lifting."

Creatine research has mostly looked at short, intense efforts: weight training, sprints and repeated high-intensity work, the kind you'd find in many gym classes. The 2021 review also discusses a wider range of sports and activities.

How much, and when

The ISSN describes 3–5 g a day as the amount that generally maintains creatine stores. Two Jolie Creatine gummies give 4 g of creatine monohydrate, with 0 g sugar, in a mixed berries flavour. The label says to take them daily, after your workout. Our guide to how much creatine a day explains the range and loading in more detail.

If you also take a pre-workout before training, read our guide to pre-workout gummies and 150 mg caffeine for the caffeine limits first.

Who should check with a doctor first

• If you're pregnant, trying to conceive or breastfeeding.
• If you have a kidney condition or any long-term medical condition.
• If you take any medication.
• If you're under 18.

Creatine research and guidance is mostly written for healthy adults. A doctor who knows your history is the right person to ask.