Creatine has been a staple supplement for bodybuilders and men looking to bulk up in the gym for decades. Women, by and large, have avoided the supplement for fear of getting too big, looking bulky, and losing their feminine curves.
However, the tide is turning. Today’s female fitness enthusiasts aren’t afraid of creatine. They’re embracing it!
If you’re one of the millions of women who have started using creatine supplements, great! Keep it up.
If you haven’t started, then stick around as we discuss why more women are using creatine to level up their fitness routines.
What Is Creatine, Anyway?
Creatine is a naturally occurring compound found in foods like red meat, fish, and poultry. Our bodies also produce small amounts of the molecule (~1 gram per day), but to get the real benefits of creatine, supplementing is necessary.
What Does Creatine Do?
Creatine serves two primary functions in the body.
Its most well-known role is energy production where it helps cells regenerate ATP (adenosine triphosphate), the molecule that powers cellular activities, especially during short, intense efforts like weightlifting, interval training, or sprinting.
Beyond natural energy production, creatine also acts as an osmolyte which helps regulate cellular fluid balance and hydration. Proper hydration plays a key role in performing to the best of your abilities both mentally and physically.
Why Women Are Embracing Creatine
Women have 70-80% lower endogenous creatine stores than men and typically consume less through diet, especially if following a plant-based or lower-protein lifestyle. Hormonal fluctuations across the menstrual cycle, pregnancy, postpartum, and menopause can further affect creatine levels, leading to dips in energy and performance.[1]
This makes supplementation with creatine particularly impactful.
The Key Benefits for Women's Fitness and Beyond
Creatine isn't just about building muscle -- it offers multiple benefits that boost performance, mood, and overall quality of life. Here’s how it's leveling up women's daily lives:
1. Boosted Strength and Exercise Performance
Creatine boosts energy production, which helps you to complete more reps (work). It’s not uncommon for women to make 10-20% improvements in athletic activities, including resistance training, HIIT, running, and competitive sports. Paired with resistance training, creatine supplementation leads to greater strength increases, faster progress in the gym, and ultimately better results!
2. Faster Recovery, Less Soreness
In addition to helping you train harder in the gym, creatine also supports recovery and lessens muscle soreness. This means you can train more consistently without feeling wiped out, which is especially helpful during hormonal lows like the luteal phase of the menstrual cycle.
3. Building Lean Muscle and Reducing Fat
Research is clear that supplementing with creatine and lifting weights helps women build more lean muscle than lifting weights without creatine. This can be a true game-changer for women, especially those over 40, who may be struggling to achieve/maintain a strong, lean physique.
How so?
Well, the more lean muscle you have, the more calories your body burns throughout the day (even at rest). This can help to burn body fat, helping you stay lean, fit, and toned.
4. Enhanced Bone Health
Creatine supports bone density when paired with resistance exercises. This is especially important for women who are at an increased risk of osteoporosis compared to men. Muscle also helps to cushion and protect bones in the event of slips, trips, and falls, lowering the risk of breaks or fractures as we age.
5. Brain and Mood Boosts
Beyond boosting muscle energy, creatine also fuels brain cells, improving memory, focus, processing speed, and mood. It's especially beneficial for individuals consuming low-meat diets, such as vegetarians or vegans who may not consume sufficient amounts of dietary creatine. Anecdotally, women supplementing with creatine report feeling "sharper" and more energetic mentally.
How to Take Creatine for Fitness
While there are many “designer” forms of creatine on the market (such as creatine hydrochloride or creatine ethyl ester), no form of creatine is more heavily researched or proven effective than creatine monohydrate.
Supplementing with 3-5 grams per day is all you need. “Loading” was popular 20-30 years ago as a way to quickly saturate muscle cells with it, but unless you are a competitive athlete competing within 1-2 weeks of starting a creatine supplement, loading isn’t necessary.
Simply take one serving (3-5 grams per day), and you will be saturated with creatine in a few weeks.
There is no need to cycle creatine. Studies show it has a high safety profile, doesn't affect hormones, and works best when taken consistently.
The Best Creatine Supplement for Women
Creatine monohydrate is the best creatine for women. That’s why all of our creatine supplements include it! We offer a variety of creatine products to fit your goals and preferences:
- Post-Workout: 1UP Pure Rebuild combines 5g creatine monohydrate alongside advanced recovery agents, including electrolytes, L-Glutamine, EAAs/BCAAs, and Betaine anhydrous to accelerate muscle recovery and results.
- Body Recomposition: Creatine Tone + Define packs 5g creatine monohydrate alongside HMB and CaloriBurn GP. These last two ingredients help retain lean muscle and boost metabolism during periods of calorie restriction (aka dieting).
- Increased Hydration: Creatine + Hydration supplies key electrolytes from Pink Himalayan Salt along with magnesium and potassium so you can stay hydrated and fueled no matter where life takes you.
- Greater Focus & Productivity: Creatine + Energy & Focus gives you the boost you need to get more done at work, in the classroom, and in the gym by combining creatine monohydrate, natural caffeine (from green coffee beans) and Cognizin, which contains choline -- an essential nutrient for memory, learning, and focus.
Level Up Your Results
Looking to take your training and nutrition to the next level?
Then, you’ll also want to check out the 1UP Fitness App.
1UP Fitness App can help you train and fuel smarter with exercise demonstrations, expert workouts, custom nutrition strategies, and macro tracking. Sign up for our transformation challenge and you’ll gain access to our exclusive Facebook group where you can interact with other like-minded fitness enthusiasts, ask questions, and receive encouragement to get your best results ever!
References
- Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr. 2025 Dec;22(1):2502094. doi: 10.1080/15502783.2025.2502094. Epub 2025 May 15. PMID: 40371844; PMCID: PMC12086928.
