In 30 seconds
- In 10 trials with older women doing strength training, creatine increased upper-body strength; in those lasting 24 weeks or more, leg strength too.
- In young women who trained, a classic 10-week trial found a 20-25% greater improvement in leg strength than with placebo.
- In 29 studies with 951 women, creatine did not significantly increase adverse effects or weight compared with placebo.
- Our recommendation is 3 g a day, every day: the amount in the EU authorised claim and the maximum AESAN considers safe as a supplement.
In trials with women who train, creatine added strength on top of training. In young women who trained, a classic 10-week trial found a 20-25% greater improvement in leg strength than with placebo 1. After the menopause, it added upper-body strength and, with 24 weeks or more, leg strength too 3. There are fewer studies in women than in men, so it deserves its own review.
Why it is studied separately
Women and creatine: smaller stores and fewer studies
Why it is studied separately
According to the reference review on creatine and women's health, women have creatine stores 70-80% lower than men and get less of it from their diet 1. That is a good reason to study it in women.
The other reason is the lack of data. In a 2024 meta-analysis of 23 trials, 20 were carried out only in men and just 2 only in women 2. In addition, per kilo of muscle, the resting creatine concentration may be somewhat higher in women, and that could change their response 3.
If you are looking for the practical side, you will find it in creatine for women who train.
Level of evidence by outcome
| Outcome | Evidence | What the data show |
|---|---|---|
| Repeated short, intense efforts | High | Authorised claim in the EU at 3 g a day, for adults who do high-intensity exercise. |
| Strength in older women who train | Moderate | More upper-body strength in 10 trials; leg strength too in those lasting 24 weeks or more. |
| Strength in young women who train | Moderate | Clear improvements in several trials, but there are few studies and not all agree. |
| Muscle mass | Low | More fat-free mass in some trials; no differences in the meta-analysis of older women. |
| Bone after the menopause | Preliminary | The same bone density as with placebo over 2 years, but better femoral neck geometry. |
| Safety | High | No more adverse effects than with placebo in 29 studies with 951 women. |
The rating is our own, based on the number of studies, their quality and the consistency of the results.
The key studies
| Study | Type | Sample | Outcome |
|---|---|---|---|
| Smith-Ryan et al., 2021 | Review | Studies in women of all ages | Improvements in strength and power in young and older women. In a 10-week trial, a 20-25% greater improvement in leg 1RM than with placebo. 1 |
| Wang et al., 2024 | Meta-analysis | 23 trials with adults under 50 | With strength training, 4.4 kg more in the upper body and 11.4 kg in the legs. Only 3 trials included women: 1.5 kg and 8 kg more, not statistically significant. 2 |
| dos Santos et al., 2021 | Meta-analysis | 10 trials, 211 women with a mean age of 56-70 | More upper-body strength; with 24 weeks or more, leg strength too. No change in muscle mass. 3 |
| Aguiar et al., 2013 | Trial | 18 women with a mean age of 65 | 5 g a day and strength training 3 days a week for 12 weeks: more strength, more fat-free mass and better functional test results. 4 |
| Chilibeck et al., 2023 | 2-year trial | 237 postmenopausal women with a mean age of 59 | The same bone density as with placebo, but better femoral neck geometry and 80 m covered in less time. 5 |
| de Guingand et al., 2020 | Review and meta-analysis | 29 studies, 951 women | No more adverse effects, digestive discomfort or significant weight gain than with placebo. 6 |
| Rawson et al., 2011 | Trial | 20 young men and women | About 2.3 g a day for 6 weeks: 7-11% more resistance to fatigue, with no change in weight or body water. 7 |
2024 meta-analysis
How much strength creatine added to training
Young women who train
The 2021 review brings together several trials with clear results 1:
- Sedentary women, 10 weeks of strength training: with creatine, 1RM in the leg press, leg extension and squat improved 20-25% more than with placebo. Fat-free mass rose by 2.6 kg, compared with 1.6 kg.
- Female university footballers: the bench press rose by 18% compared with 9%, and the squat by 24% compared with 12%.
- Lacrosse players: 3.4 kg more on the bench press.
Not all studies agree. Two trials found no benefit beyond that of training alone, one of them with interval training 1.
The 2024 meta-analysis reflects this. With all adults together, creatine added 4.4 kg in the upper body and 11.4 kg in the legs. In women, the improvement was 1.5 kg and 8 kg, not statistically significant, because only 3 trials included them 2. The trend points the same way, but more studies are needed.
From the menopause onwards: strength
This is where creatine is always studied alongside strength training. The dos Santos meta-analysis brought together 10 trials with 211 women with a mean age of 56 to 70, who trained 2-3 times a week for 12 to 52 weeks 3:
- Upper body: more strength with creatine than with placebo.
- Legs: more strength in the trials lasting 24 weeks or more. In those of 14 weeks or less, there were no differences.
- Muscle mass: no significant differences.
The authors' conclusion: creatine increases strength in older women, especially when training is kept up for at least 24 weeks 3. It is a matter of consistency.
A concrete example: 18 women aged about 65 did strength training 3 days a week for 12 weeks. Those who took 5 g of creatine a day gained more strength in the bench press, knee extension and biceps curl, more fat-free mass, and did better in tests such as getting up from a chair or from the floor 4.
Bone: the longest trial
The longest trial followed 237 postmenopausal women with a mean age of 59 for 2 years, with strength training 3 days a week and walking 5:
- Bone density: fell by the same amount with creatine as with placebo.
- Femoral neck strength: its section modulus was maintained with creatine (from 1.35 to 1.34 cm³) and fell with placebo (from 1.34 to 1.28 cm³).
- Walking speed: they covered 80 m in 47.1 seconds, compared with 48.6 at the start.
You will find the rest of the data in older adults, men and women, in creatine in older adults.
Does it cause bloating? Weight and fluids
It is the most common worry, and the data largely put it to rest:
- In 29 studies with 951 women, weight gain with creatine was not significant compared with placebo 6.
- AESAN concludes that creatine does not cause the fluid retention attributed to it 8.
- With low doses, of about 2.3 g a day for 6 weeks, neither weight nor body water changed, and resistance to fatigue improved by 7-11% 7.
Rapid weight gains are linked to loading phases and are water inside the muscle, not fat 1. That is why our recommendation is 3 g a day, with no loading.
Two ways to start
With or without a loading phase
Dosage: the studies and our recommendation
- In the trials with older women: loading with 20 g a day for 5-7 days and then 5 g, 5 g a day, or 0.1 g per kilo 3. The bone trial used 0.14 g per kilo 5.
- You get there without loading too: with 5 g a day, muscle reaches the same level as with loading in 3-4 weeks 1.
- In Spain: AESAN, the Spanish food safety agency, considers 3 g of creatine a day the maximum safe and acceptable amount as a supplement for healthy adults 8.
Our recommendation is 3 g a day, every day, with no loading phase. Work out when your muscles will be fully loaded with our creatine calculator.
What the regulations authorise
The two creatine claims apply to both men and women:
- Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine. It is for adults who do high-intensity exercise 9.
- Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. At 3 g a day with strength training at least three times a week for several weeks, at a minimum of 65-75% of your maximum 10.
A varied and balanced diet and a healthy lifestyle are important.
Safety
- Adverse effects: in 29 studies with 951 women there were no more adverse effects or digestive discomfort than with placebo, and no significant changes in the kidneys or liver 6.
- Kidneys: according to AESAN, creatine should not be used if you have pre-existing kidney disease 8.
- Pregnancy and breastfeeding: there are no human studies on creatine during pregnancy 1. Check with your doctor.
And our creatine?
Our Creatine monohydrate is micronised to 200 mesh, unflavoured and with no other ingredients. One scoop is 3 g, and it dissolves in water, juice or your shake. It works out at €0.17 a day.
Frequently asked questions
Does creatine work the same in women as in men?
It has been studied in both sexes: the reference review on women reports improvements in strength and power in both young and older women. There are fewer studies in women, and a 2024 meta-analysis suggests the gain might be somewhat smaller than in men.
How much creatine should a woman take?
3 g a day, every day, including rest days. This is the amount in the EU authorised claim and the maximum that AESAN considers safe and acceptable as a supplement for healthy adults.
Does creatine make women gain weight or retain water?
In 29 studies with 951 women, creatine did not significantly increase weight compared with placebo. AESAN concludes that it does not cause the fluid retention attributed to it, and with low doses no changes in weight or body water were seen.
Is creatine useful after the menopause?
It has been studied alongside strength training. In 10 trials with older women, creatine increased upper-body strength, and in those lasting 24 weeks or more, leg strength too.
Can you take creatine during pregnancy?
There are no human studies on creatine during pregnancy. If you are pregnant or breastfeeding, check with your doctor.
Sources
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877. View publication
- Wang Z, Qiu B, Li R, et al. Effects of creatine supplementation and resistance training on muscle strength gains in adults <50 years of age: a systematic review and meta-analysis. Nutrients. 2024;16(21):3665. View publication
- dos Santos EEP, de Araújo RC, Candow DG, et al. Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: a systematic review and meta-analysis. Nutrients. 2021;13(11):3757. View publication
- Aguiar AF, Januário RSB, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. 2013;113(4):987-996. View publication
- Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Med Sci Sports Exerc. 2023;55(10):1750-1760. View publication
- de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ. Risk of adverse outcomes in females taking oral creatine monohydrate: a systematic review and meta-analysis. Nutrients. 2020;12(6):1780. View publication
- Rawson ES, Stec MJ, Frederickson SJ, Miles MP. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. 2011;27(4):451-455. View publication
- AESAN Scientific Committee. Report on the risk associated with the consumption of food supplements containing creatine as an ingredient. Journal of the AESAN Scientific Committee. 2024;39:47-62. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim relating to creatine. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
