Creatine & Women: Is it Right for You?

Who Should Use it – And is it Safe for Women?

Creatine isn’t just for bodybuilders — it’s a powerful, well-researched supplement with many health benefits specifically for women, far beyond muscle growth.

I recommend trying creatine to most of my female clients because all of these benefits. I take your whole health into consideration when we work together! Click here to read more of my approach & my programs for clients.

Wait- what is Creatine anyways?

Creatine is a combination of 3 amino acids, primarily stored in the brain & muscle, and we obtain through protein sources (like seafood & red meat). However, we can take it in supplement form, to fill in the gaps with our diet, and also further support our health & performance.

Here’s a breakdown of how it supports our health (especially women!) from a functional medicine approach:

Benefits of Creatine:

Improves Strength and Lean Muscle Mass

• What it does: Creatine increases the body’s energy molecule (ATP), helping muscles perform better during exercise.
• Why it matters for women: Supports lean muscle development, tones the body, and helps offset age-related muscle loss (especially after age 35 when estrogen begins to decline).

Boosts Brain Health and Cognition

• What it does: The brain needs energy and ATP too!
• Why it Matters: May improve focus, memory, and mental clarity — particularly helpful during times of stress, perimenopause, or postpartum fatigue. Studies have shown it boost clarity after poor sleep/sleep deprivation as well!

Supports Metabolic Health and Energy

• Creatine enhances mitochondrial function, improving energy efficiency and potentially supporting metabolic rate.
• Why it Matters: Women who feel chronically fatigued, “burned out,” or have sluggish metabolism need help with their energy from the cellular level – and creatine will help with that!

Improves Blood Sugar Stability

• Research suggests creatine can improve glucose tolerance and insulin sensitivity — a big plus for women with PCOS, insulin resistance, type 2 diabetes.

Protects Mood and Mental Health

• Creatine levels are often lower in women with depression, and supplementation may help restore healthy neurotransmitter balance.
• Can improve mood resilience and stress response by supporting brain energy metabolism.

Supports Hormonal Transitions

• During menstrual cycles, pregnancy, postpartum, and menopause, women experience natural fluctuations in estrogen — which affects muscle, bone, and brain health.
• When estrogen drops, creatine steps in to support these systems, by maintaining muscle integrity and cognitive stability during hormonal changes.

Where to Start:

Look for creatine monohydrate, the most studied and effective form. You can take it either powder or capsule form (your preference) at 3–5 grams daily.

MYTH: Creatine makes you bloat ?!

Creatine holds water IN the cell, so you shouldn’t see puffy on an superficial level.

When to take? Ideally before or after a workout, but what matters is that you are CONSISTENT.

I love using Legion Post Workout Recharge Powder @legion

It has creatine but also L-Carnitine (amino acid) & Corosolic Acid (exgract from banaba plant) that have also been shown to improve recovery & performance, from the cellular level.

Plus it tastes great (I use Strawberry Lemonade) and I sip on it during and after my workout!

PS you can save $$ with my code AllisonO on the legion website!

Click here to shop: www.legionathletics.com

And PS, if you’re new here, then hi, I’m Allison!

I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! Overcoming hormone imbalances is a HUGE way I help my clients improve their health & optimize results. Check out how to work with me here.