Is Creatine Good for Women? Here’s What You Need to Know

I started taking creatine at the beginning of the year, and honestly — it’s changed my life.

Since adding it to my daily routine, I’ve noticed:

• Less brain fog
• More energy for both workouts and everyday life
• A more regular menstrual cycle (yep, really!)

So if you’re someone who’s into:

• Feeling energised and strong (without feeling “puffy” or bulky)
• A leaner, more toned physique
• Recovering faster from training — or even a poor night’s sleep
• Sharper thinking, better focus, and a brighter mood
• Supporting healthy hormones and a regular cycle...

Then creatine might just be your secret weapon.

Creatine has had a bit of a bad reputation in the past — mostly thanks to gym myths about it causing weight gain or making you bulky. But the science now shows something completely different.

In fact, women may benefit even more than men from supplementing with creatine. Here’s why:

• We tend to have lower levels of creatine in our muscles and brains
• We often eat less creatine-rich foods (like red meat and fish)
• We experience hormonal shifts (like PMS, pregnancy, postpartum, menopause) that creatine can help support

#1 Sharper Thinking & Mental Energy

• Ever opened your phone and forgotten what you were doing? Creatine can help.
• Creatine has been shown to boost memory, focus, and overall brain function. 
• Especially helpful during stressful times or hormonal changes

#2 Build Lean Muscle & Strength

• Creatine supports lean muscle development — not bulk
• It helps you recover faster and maintain muscle as you age
• A stronger body = a faster metabolism which helps you burn more calories at rest

#3 More Energy For Workouts (and Life)

• Acts as an energy reserve, giving you more stamina to train harder
• Reduces fatigue during intense sessions
• Even helps with general day-to-day energy — from chasing kids to powering through work

#4 Especially Helpful for Vegos & Vegans

• Creatine is mostly found in animal products
• If your diet is mostly plant-based, you’ll benefit even more from supplementing

#5 Support Fat Loss & A Leaner Physique

• More lean muscle = more calories burned at rest
• Contrary to myths, creatine doesn’t cause bloating long-term — it can actually help you feel leaner and stronger

#6 Hormone & Menstrual Cycle Support

• Creatine may help balance hormones and support regular menstrual cycles
• Post-menopause, it may protect bone health, muscle strength, and brain function

Bonus: It’s Safe, Affordable & Well-Studied

• Creatine monohydrate is the most researched supplement in the world
• It's safe, easy to use, and highly effective — with decades of science behind it

The one I personally use (and recommend to our members at D8) is Bulk Nutrients Creatine Monohydrate.

I take about 1 teaspoon a day — either mixed into my smoothie or just with water. Easy.

You can grab it directly from us at with local pick-up, or if you’d prefer delivery, head to the Bulk Nutrients website and get 5% off your first order here.