Why Women Should Take Creatine: From Workouts to Hormones and Brain Health
How creatine went from a gym bro supplement to a must-have for busy, brainy, and often sleep-deprived women.
Once upon a time, creatine belonged firmly in the domain of gym bros — right next to the oversized shaker bottle and those giant tubs of protein powder. Fast-forward to today, and suddenly it’s not just bodybuilders and sprinters talking about it: it’s all over my TikTok, in every wellness newsletter I open, and — I can’t quite believe I’m saying this — even in my mum’s WhatsApp group.
So what happened? How did creatine go from niche sports supplement to mainstream must-have? And why, as a self-proclaimed Pilates girly who never sets foot in a gym, am I getting in a few grams of this white powder every single morning like it’s Friday night in the club? Because, well, most importantly it’s legal (and I'm an angel), but also science-backed, and (spoiler alert) potentially brilliant for overall health.
For once, the hype isn’t only influencer-driven. The science is stacking up – fast. There’s now even a dedicated journal called Creatine for Health and Clinical Diseases that publishes on all the non-gym benefits: from energy and focus to mental wellbeing and ageing. Better yet, the research is pointing to benefits that are specifically for us women. From bone health to pregnancy to hormonal shifts across key life stages, including menopause, creatine might just be the quiet powerhouse supplement we’ve overlooked for too long.
So, you know the drill by now — we’re going to walk through what the science actually says about creatine for us women. Plus, we’ll tackle any worries circulating on the rumour mill — you know, the classics like hair loss, bloating, or weight gain — and break down what’s real vs. hype before you hop on the scoop train.
Let’s get into it. It’s time for the Girl Science on creatine.
To keep reading, head over to Dr. Emily Prpa’s Substack and dive into the full post.
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N.B. This content is for educational purposes only and isn’t a substitute for medical advice.
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