Women May Benefit Even More From Creatine Than Men.

A 2021 review in Nutrients by Smith‑Ryan et al. highlights that women have 70–80% lower natural creatine stores than men, making supplementation especially impactful for their health and performance.

The research shows that for pre-menopausal women, creatine boosts strength and exercise performance. During hormone-driven life phases—such as menstrual cycles, pregnancy, postpartum, and menopause—creatine helps maintain energy balance. Post-menopausal women can gain muscle mass, improve strength, and support bone health (especially with resistance training) when taking ~0.3 g/kg/day. Plus, early evidence suggests creatine enhances mood and cognitive function, likely by restoring energy in the brain.

If you’re female—especially if you’re cycling, pregnant, or post-menopausal—consider 5 g daily of creatine monohydrate, ideally combined with resistance training, to support muscles, bones, mood, and mental sharpness.