In this episode of the FemHealth Nutrition Podcast, we explore why this well-known supplement is gaining traction across women’s health.
We’ll cover:
- The basics of creatine metabolism
- What the research says across different life stages
- Creatine’s potential benefits for strength, cognition, mood, and reproductive health
- Evidence-based dosing strategies and safety considerations
References
- Chilibeck, P. D., et al. (2023). A 2-year RCT on creatine and bone health. Medicine & Science in Sports & Exercise, 55(10), 1750–1760.
de Guingand, D. L., et al. (2024). Creatine metabolism in human pregnancy. The American Journal of Clinical Nutrition, 119(4), 838–849. - Gordon, A. N., et al. (2023). Creatine and recovery in active women. Nutrients, 15(3567).
- Gualano, B., et al. (2008). Effects of creatine supplementation on muscle function and functional capacity in older women. European Journal of Applied Physiology, 102(2), 223–231.
- Gutiérrez-Hellín, J., et al. (2025). Creatine beyond athletics. Nutrients, 17(95).
Muccini, A. M., et al. (2021). Creatine in female reproduction. Nutrients, 13(490). - Ostojic, S. M., et al. (2024). Creatine intake and reproductive outcomes. Food Science & Nutrition, 12, 4893–4898.
- Ireland, Z., et al. (2020). Creatine supplementation during pregnancy improves neonatal survival after birth asphyxia in rats. Pediatric Research, 88(2), 254–260.
- Smith-Ryan, A. E., et al. (2021). Creatine across the female lifespan. Nutrients, 13(877).
- Buford, T. W., et al. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
- Dos Santos, L., et al. (2023). Effects of creatine supplementation in postmenopausal women: A systematic review and meta-analysis. Frontiers in Physiology, 14, 1165912.
- Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33.
- Lyoo, I. K., Yoon, S., Kim, J. E., Hwang, J., Kim, T. S., Won, W., Bae, S., & Renshaw, P. F. (2012). 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. The American Journal of Psychiatry, 169(9), 937–945. https://doi.org/10.1176/appi.ajp.2012.12010009cureus.com+9pubmed.ncbi.nlm.nih.gov+9link.springer.com+9
- Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213–226
