Could creatine have specific benefits for women? What the science says

With wellness jargon everywhere, it can be hard to know what’s genuinely worth your time. So we went straight to the experts, speaking to sports scientist and Doctify-rated dietitian Katie Sanders to unpack what the evidence says so far, what looks promising and where the research is still catching up.

“Creatine is a naturally occurring compound that the body makes itself and that we also get from foods like red meat and fish,” says Katie.

Scientists are particularly interested in it because it plays an “important role in regenerating something called ‘ATP’ – the body’s immediate energy source that fuels us during short, high-intensity activities like resistance training, sprinting or jumping,” she notes.

For those of us hit hard by symptoms, a 2025 review suggested that creatine may help support a more stable mood by improving overall energy levels and aspects of brain health, influencing sleep quality.² However, the evidence is still developing, and more high-quality studies are needed before firm conclusions can be drawn. Women may have lower overall creatine stores on average compared to men, which has led researchers to explore whether supplementation could play a role, although evidence is still limited.

“Research suggests that creatine, when combined with resistance training (like lifting weights, Pilates or bodyweight exercises), may help improve strength and support small gains in lean muscle in women before and after menopause,” she reveals.⁸

In one small study of 15 perimenopausal women, those who took 5 grams of creatine monohydrate a day while strength training twice a week for 14 weeks saw improvements in strength and body composition.⁹ Some participants even reported improvements in sleep, although this is subjective.

“There isn’t strong enough evidence yet to support creatine as a treatment for cognitive symptoms during menopause,” says Katie. “It’s an interesting area of research, but it’s not proven, and factors like sleep, stress, nutrition and hormonal changes are still important.”

There are some big gaps in what we know because:

“When it comes to things like brain fog, the UK Government reviewed the data and said a cause-and-effect relationship between creatine supplementation and improved cognitive function hasn’t yet been established at standard daily doses,” says Katie.

And while creatine is generally safe for most healthy adults, the British Dietetic Association Sports Nutrition Group says more high-quality, female-focused research is needed before we can say anything for sure on its benefits.¹¹

“However, I like to think of it as optional, not essential, and remember that the benefits in studies are most consistent when they’re combined with resistance training. Overall, it should always be seen as one part of a broader picture, alongside eating enough protein, consuming a healthy diet, getting enough sleep and prioritising regular movement.

“Viewed this way, it isn’t a shortcut or a ‘fix’ - but simply one option that may have a place in the right context, for the right person, at the right time.”