This is a topic I've been wanting to cover for a long time! It's taken me quite a while, but I've finally put enough information together to feel comfortable about posting about this idea/topic.
In this post, I break down why women, specifically, may receive a significant benefit from taking creatine daily. Most people think of creatine as being a key piece to building strong muscle. However, there is actually much more benefit that creatine can provide, including mental focus, memory retention, stress relief, and more!
Background and Context
Creatine is a naturally occurring compound derived from amino acids (arginine, glycine, and methionine), primarily stored in muscle cells where it aids in energy production for high-intensity, short-duration activities. The body synthesizes about half of its creatine needs, with the rest obtained from dietary sources like red meat and fish. Supplementation, typically in the form of creatine monohydrate, can increase muscle creatine stores, enhancing performance, recovery, and overall health.
Women naturally exhibit 70-80% lower endogenous creatine stores compared to men, attributed to differences in muscle mass and dietary intake (Smith-Ryan et al., 2021). This disparity suggests that women may experience greater relative benefits from supplementation, making it a promising option for various health goals. Recent research, including articles from 2024-2025, has increasingly focused on women, highlighting both physical and mental advantages, with emerging evidence on its interaction with anxiety medications.
Physical Benefits of Creatine for Women
Creatine’s role in physical health is well-established, with specific benefits for women across life stages:
- Improved Strength and Performance: A 2021 review noted that creatine supplementation can lead to a 6% increase in muscle phosphocreatine after just 4 days of loading (20 g/day), translating to 20-25% greater one-repetition maximum (1RM) for exercises like leg press, leg extension, and squat after 10 weeks of training, particularly in pre-menopausal women (Smith-Ryan et al., 2021). A 2017 meta-analysis found that women combining creatine with strength training gained an average of three pounds more muscle compared to placebo, underscoring its efficacy for performance enhancement (Kreider et al., 2017).
- Muscle Preservation and Growth: Creatine supports lean muscle mass, crucial for metabolism and overall health. For middle-aged and older women, it counters sarcopenia (or age-related muscle loss). A 2020 study demonstrated that creatine supplementation (3 g/day) improved muscle mass and strength in older women over a 2-year period, highlighting its role in aging well (Sales et al., 2020).
- Bone Health: Post-menopausal women, at higher risk for osteoporosis, may benefit from creatine when combined with resistance training. The same 2020 study found favorable effects on bone mineral density, suggesting a protective role against bone loss (Sales et al., 2020). However, supplementation alone did not show significant bone benefits, emphasizing the need for exercise.
Mental and Cognitive Benefits of Creatine for Women
Creatine’s impact extends beyond muscles, supporting brain energy metabolism and mental well-being, particularly relevant for women:
- Mood Enhancement: Research indicates creatine can improve mood and reduce depression symptoms, especially in women. A 2016 study on adolescents with SSRI-resistant depression found a 56% decrease in Children’s Depression Rating Scale-Revised (CDRS-R) scores after 8 weeks of 4 g/day creatine supplementation (Kondo et al., 2016). Another 2012 randomized controlled trial showed that creatine augmentation enhanced response to SSRIs in women with major depressive disorder, with effects seen after 2 weeks at 5 g/day (Lyoo et al., 2012). These findings suggest creatine supports a pro-energetic environment in the brain, particularly effective for females due to lower brain creatine levels.
- Cognitive Function: A 2024 meta-analysis highlighted creatine’s potential to improve memory and processing speed, with stronger effects observed in women, especially under stress (Xu et al., 2024). A 2023 review found significant memory benefits in adults over 66, with women showing notable improvements, suggesting creatine’s role in combating cognitive decline (Prokopidis et al., 2023). This is particularly relevant for women facing multitasking or high mental demand, such as during academic or professional pursuits.
Age-Specific Benefits and Considerations
Creatine’s benefits vary by life stage, making it a versatile supplement for women at different ages:
- Young Women (18-30): This group often focuses on athletic performance and cognitive demands, such as during studies or sports. Creatine can boost strength and power output, with studies showing up to 10-15% improvements in anaerobic exercise performance (Kreider et al., 2017). Cognitive benefits, like improved processing speed under stress, are also significant, supporting academic and professional focus (Xu et al., 2024).
- Middle-Aged Women (30-50): During this phase, women may deal with busy lifestyles, perimenopause, and hormonal shifts. Creatine helps maintain muscle mass, crucial as hormonal changes can lead to muscle loss. A 2019 study found that creatine combined with resistance training preserved muscle mass in middle-aged women, supporting energy levels and recovery (Candow et al., 2019). Its role in reducing mental fatigue is also beneficial for managing stress, with cognitive support aiding multitasking (Xu et al., 2024).
- Post-Menopausal Women (50+): This stage sees increased risks of sarcopenia, osteoporosis, and cognitive decline. Creatine is crucial for preventing muscle loss and supporting bone health, with a 2020 study showing improved outcomes over 2 years at 3 g/day (Sales et al., 2020). Cognitive benefits, such as enhanced memory, are vital for aging well, with a 2023 meta-analysis noting stronger effects in older women (Prokopidis et al., 2023).
Additional Considerations: Menstrual Cycle and Reproductive Health
Emerging research suggests creatine may also support reproductive health. A 2024 population-based study found that women with greater creatine stores were more likely to have regular menstrual cycles, with potential benefits for fertility and reproduction (Today.com, 2025). The study noted a significantly reduced incidence of reproductive disorders in women consuming 13 mg or more of creatine per kilogram of body mass daily, suggesting a link to hormonal balance. While promising, more research is needed to confirm these findings, especially given the lack of human studies on pregnancy outcomes (Smith-Ryan et al., 2021).
Creatine and Anxiety Medication: Recent Insights
Recent studies, including those from 2024 and 2025, suggest that creatine supplementation may enhance the effectiveness of anxiety medications, particularly for those with comorbid depression. A 2012 study by Lyoo et al. found that women with major depressive disorder taking creatine alongside SSRIs experienced significantly better treatment outcomes compared to those on SSRIs alone, with enhanced response times and quality of recovery (Lyoo et al., 2012). This is particularly relevant as SSRIs are commonly used for both depression and anxiety disorders.
A 2024 pilot study published in European Neuropsychopharmacology found that creatine supplementation significantly improved depression scores (mean difference of -5.12 in PHQ-9 scores) when added to cognitive behavioral therapy (CBT), with no significant differences in safety or tolerability compared to placebo (Kious et al., 2024). This study involved 100 participants, with 50 females, and suggests creatine could be a useful and safe supplement to CBT for depression, which often co-occurs with anxiety. A 2025 article by Peter Attia mentioned a new pilot study suggesting that creatine may significantly enhance the effectiveness of CBT for depression, further supporting its potential role in mental health treatment (Attia, 2025).
While direct studies on anxiety are limited, the association between lower brain creatine levels and anxiety disorders, such as social anxiety disorder, suggests potential benefits. For example, a 2016 study found reduced brain creatine in patients with social anxiety disorder compared to controls (Yue et al., 2016). Additionally, some anecdotal reports suggest varied effects when combining creatine with anxiety medications like SSRIs or benzodiazepines, with some users noting increased anxiety and others reporting improved mood and cognitive function (Create Wellness, 2024). This highlights the importance of individual responses and the need for medical consultation before combining treatments.
Dosing Strategies and Safety
The standard dosing for creatine involves a loading phase of 20 g/day (0.3 g/kg/day) for 5-7 days, followed by a maintenance dose of 3-5 g/day. However, starting with a maintenance dose directly is effective and may minimize side effects like water retention, which is temporary and does not reflect fat gain (Kreider et al., 2017). For brain saturation, higher doses (15-20 g/day for 3-7 days, then 5-10 g/day) may be used, but this is less common for general health.
Creatine is generally safe with a low risk-to-benefit ratio, with no significant adverse effects on gastrointestinal, renal, hepatic, or cardiovascular systems at recommended doses (Kreider et al., 2017). Common concerns, such as kidney damage, are myths not supported by evidence, making it suitable for most healthy women. However, when combined with anxiety medications, careful monitoring is advised, especially at doses >5 g/day, due to potential interactions with psychotropic drugs affecting creatine metabolism (PMC, 2013).
Addressing Common Myths and Concerns
- Water Retention: Initial water weight gain is common but temporary, not indicative of fat gain, and studies show no persistent issues with long-term use (Kreider et al., 2017).
- Kidney Health: Contrary to popular belief, creatine does not harm kidney function in healthy individuals, with over 30 years of research supporting its safety (Kreider et al., 2017).
- Effectiveness for Women: Some studies note women may not gain as much strength as men, but recent research suggests women may respond better due to lower baseline stores, with double the performance improvement potential (Today.com, 2025).
- Anxiety Medication Interactions: While some anecdotal reports suggest increased anxiety with creatine and anxiety medications, recent studies lean toward benefits, especially for depression, necessitating professional guidance.
Conclusion and Recommendations
Creatine supplementation offers a range of benefits for women, from enhancing physical performance and muscle health to supporting mental well-being and cognitive function, with emerging evidence for enhancing anxiety medication effectiveness, particularly for those with comorbid depression. Its versatility across life stages makes it a valuable tool for young athletes, busy mothers, and seniors aiming to age well. Given its safety profile and low risk, it’s worth considering, especially when paired with resistance training for maximum effect. However, consult a healthcare provider before starting, particularly if you have pre-existing conditions or are on anxiety medications, as human data on specific interactions is still emerging.
This link is the creatine that I, personally, prefer and take because of their rigorous testing format and quality control/assurance: https://amzn.to/3GE0yJU
This analysis is based on current research up to April 2025, drawing from peer-reviewed studies and recent articles to ensure accuracy and relevance.
References:
Attia, Peter. “An Emerging Role for Creatine Supplementation in the Treatment of Depression.” The Peter Attia Drive, 2025, peterattiamd.com/creatine-and-depression/.
Candow, Darren G., et al. “Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation.” Journal of Clinical Medicine, vol. 8, no. 4, 2019, p. 488, doi:10.3390/jcm8040488.
Kious, Brent M., et al. “Efficacy and Safety Profile of Oral Creatine Monohydrate in Add-On to Cognitive-Behavioural Therapy in Depression: An 8-Week Pilot, Double-Blind, Randomized, Placebo-Controlled Trial.” European Neuropsychopharmacology, vol. 81, 2024, pp. 74-83, doi:10.1016/j.euroneuro.2024.01.005.
Kondo, Douglas G., et al. “Creatine Target Engagement with Brain Bioenergetics: A Dose-Ranging Phosphorus-31 Magnetic Resonance Spectroscopy Study of Adolescent Females with SSRI-Resistant Depression.” Amino Acids, vol. 48, no. 8, 2016, pp. 1941-1954, doi:10.1007/s00726-016-2194-3.
Kreider, Richard B., et al. “International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.” Journal of the International Society of Sports Nutrition, vol. 14, 2017, p. 18, doi:10.1186/s12970-017-0173-z.
Lyoo, In Kyoon, et al. “A Randomized, Double-Blind Placebo-Controlled Trial of Oral Creatine Monohydrate Augmentation for Enhanced Response to a Selective Serotonin Reuptake Inhibitor in Women with Major Depressive Disorder.” American Journal of Psychiatry, vol. 169, no. 9, 2012, pp. 937-945, doi:10.1176/appi.ajp.2012.12010009.
Prokopidis, Konstantinos, et al. “Effects of Creatine Supplementation on Memory in Healthy Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrition Reviews, vol. 81, no. 11, 2023, pp. 1495-1496, doi:10.1093/nutrit/nuac099.
Sales, Lucas Peixoto, et al. “Creatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial.” The Journals of Gerontology: Series A, vol. 75, no. 2, 2020, pp. 246-252, doi:10.1093/gerona/glz162.
Smith-Ryan, Abbie E., et al. “Creatine Supplementation in Women’s Health: A Lifespan Perspective.” Nutrients, vol. 13, no. 3, 2021, p. 877, doi:10.3390/nu13030877.
Today.com. “Should Women Take Creatine? Dietitians Explain Benefits, Risks and What to Know Before Trying It.” Today, 2025, www.today.com/health/diet-fitness/creatine-for-women-rcna191553.
Xu, Chenyang, et al. “The Effects of Creatine Supplementation on Cognitive Function in Adults: A Systematic Review and Meta-Analysis.” Frontiers in Nutrition, vol. 11, 2024, p. 1424972, doi:10.3389/fnut.2024.1424972.
Yue, Qiang, et al. “Proton Magnetic Resonance Spectroscopy Study of Brain Metabolite Changes in Social Anxiety Disorder.” Journal of Affective Disorders, vol. 203, 2016, pp. 31-37, doi:10.1016/j.jad.2016.05.072.
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