{"id":602007,"date":"2026-04-12T12:06:35","date_gmt":"2026-04-12T12:06:35","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/602007\/"},"modified":"2026-04-12T12:06:35","modified_gmt":"2026-04-12T12:06:35","slug":"what-is-it-proven-benefits-side-effects","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/602007\/","title":{"rendered":"What is it, proven benefits & side effects"},"content":{"rendered":"

Fact of the day: creatine is one of the most-researched fitness supplements on the market. And practically all of that research is positive: after an analysis of several existing studies on creatine, the International Society of Sports Nutrition (ISSN)<\/a> declared that it’s ‘the most effective’ nutritional supplement available to increase exercise capacity and lean body mass. <\/p>\n

As we naturally have lower creatine stores than men, females also respond better to creatine supplementation and could experience double the performance improvement<\/a>, while it can also work wonders for PMS symptoms, and feeling your fittest and healthiest self during pregnancy, postpartum and menopause. <\/p>\n

All that said, there\u2019s a little more to it than popping some powder into your protein shake or taking a pill as a pre-workout. So, we turned to some of the smartest minds in sports supplementation to talk you through the key creatine facts, while breaking down the myths. Spoiler: it won\u2019t cause weight gain, and your kidneys won\u2019t crumble. <\/p>\n

Read one trainer’s honest creatine before and after<\/a> story<\/p>\n

What is creatine? <\/p>\n

In layman\u2019s terms, it\u2019s an \u2018amino acid stored in your muscles, brain and gut, and is required for all of the body\u2019s fast, high-energy and demanding activity,\u2019 Dr Stacy Sims<\/a>, a female physiologist and nutrition scientist, explains. \u2018It\u2019s a naturally-occurring compound and your body produces under 1g per day in your liver, after you eat protein<\/a>.\u2019 <\/p>\n

It can be obtained through your diet via animal protein, especially red meat<\/a> and fish, but you\u2019d need to eat inhuman amounts to hit the level available in most creatine supplements<\/a> available to buy.<\/p>\n

What foods are high in creatine?What does creatine do? <\/p>\n

If you\u2019re considering trying creatine, it can help to know how it actually works. Your body has three main energy systems: the aerobic, anaerobic and the APT-phosphagen system. All of these systems use a molecule called ATP (adenosine triphosphate) to carry and release energy. <\/p>\n

During intense bursts of activity, like HIIT workouts<\/a>, the ATP-phosphagen system is activated and your body generates energy (in the form of ATP) from another molecule called phosphocreatine (PCr). ATP is broken down and energy is released. PCr is what your body needs to replenish ATP (i.e. energy) levels, but you only have a very small amount, which is where creatine supplementation comes in. Props to anyone who\u2019s still with us; promise the next sections aren\u2019t so science-based. <\/p>\n

RELATED STORY\"healthy<\/p>\n

andresr\/\/Getty Images<\/p>\n

What are the benefits of creatine for women?1.Creatine improves exercise performance <\/p>\n

In one study<\/a> in 2016, female participants experienced a 15% increase in exercise performance after supplementing with creatine for 10 weeks, compared to just 6% in men \u2013 more than double the benefit. Dr Sims says various mechanisms are at play here: \u2018One is that you will have a greater energy availability through increase ATP turnover during exercise, but you\u2019ll also have delayed neuromuscular fatigue.\u2019 You\u2019ll get tired less quickly and be able to go for longer, basically. <\/p>\n

2. Creatine increases muscle mass and strength <\/p>\n

Another number for you: 95% of all creatine is stored in your skeletal muscles, so it makes sense that supplementation can help you gain strength and increase muscle growth<\/a>. <\/p>\n

RELATED STORY<\/p>\n

How? As well as support for the ATP energy system mentioned above (meaning you\u2019re capable of carrying out more intense workouts and lifting heavier), creatine has been shown to promote muscle gain by drawing water into the muscle,<\/a> increasing levels of a hormone called IGF-1<\/a> (which increases muscle growth) and improving your performance ability and recovery. This has been so well proven that the European Food Safety Authority (EFSA) now recommends creatine supplementation<\/a> alongside strength training<\/a> for improving muscle growth in adults over the age of 55.<\/p>\n

3. Creatine improves mood and cognitive function <\/p>\n

Not only has creatine been shown to reduce mental fatigue<\/a>, which could thereby help you to carry out more frequent\/intense workouts, it has also been shown to aid with depressive disorders. \u2018One review in 2021<\/a> on brain health in women found that women with a major depressive disorder who augmented their daily antidepressant with 5g of creatine responded twice as fast and experienced remission of depression at twice the rate of women who took only their antidepressant,\u2019 Dr Sims tells WH.<\/p>\n

4. Creatine counteracts menopausal muscle, bone and strength lossRelated Story<\/p>\n

For menopausal women, creatine supplementation in combination with resistance training<\/a> has been shown to counterbalance muscle, bone and strength loss, by \u2018reducing inflammation, oxidative stress and bone resorption, while increasing bone formation,\u2019 Dr Sims explains. \u2018The research<\/a> suggests that menopausal women taking high doses of creatine (0.3g per kg a day for at least 7 days) may increase muscle mass and function,\u2019 she adds. <\/p>\n

What are the side effects of creatine? Does creatine make you gain weight?<\/p>\n

The most common misconceptions around creatine are that you\u2019ll gain weight, or experience bloating or gut issues. Newsflash: not true. \u2018This stems from the original \u201cbodybuilding\u201d methods of loading creatine and taking 5g, four times per day, with 1g per kg of bodyweight with carbs,\u2019 Dr Sims explains. \u2018This combination creates an increase in cellular hydration (i.e. water retention), which can be associated with weight gain and bloating, but taking this amount (over the recommended dosage) is to blame, and the side effects are proven unfounded in women<\/a>.\u2019 <\/p>\n

Strength and conditioning coach Andy Vincent<\/a> agrees that how you take the supplement is what will determine whether or not you get on with it: \u2018Creatine doesn\u2019t dissolve in water, which can cause some women to get an upset stomach, but by starting on a low dose, splitting the dose throughout a day or trying buffered forms of creatine, you rule out the risks. <\/p>\n

\u2018Other supposed issues are weight gain and water retention. Weight gain could be aligned with increased muscle tissue, which is one of the best reasons to take creatine, and water retention is intracellular, meaning that it occurs within your cells, and you will not visibly notice it.\u2019<\/p>\n

The supposed kidney troubles you may have heard about are also nothing to panic about. \u2018This is a common misconception based on the misunderstanding of creatine\u2019s effects on creatinine and its role in kidney damage,\u2019 says Vincent. \u2018Creatine is the single most-researched supplement on the planet and no existing studies have reported an effect on kidneys, even when using dosages eight times higher than the recommended.\u2019 Phew.<\/p>\n

\"close<\/p>\n

Oscar Wong\/\/Getty Images<\/p>\n

Can creatine cause hair loss? <\/p>\n

If you\u2019ve heard on the grapevine that creatine could cause hair loss, fret not. It\u2019s BS. Vincent sets the record straight: \u2018One study<\/a> in 2009 documented hair loss due to an increase in the hormone DHT (dihydrotestosterone), which could cause hair loss, but this was a study on men and was only done on men who had a specific gene that made baldness more prevalent. It is not a concern for women and has never been observed in any other research.\u2019 <\/p>\n

Dr Sims concurs: \u2018There is no existing literature to show that hair loss is a side effect of creatine supplementation.\u2019 <\/p>\n

Does creatine affect sleep?<\/p>\n

Research has shown that supplementing with creatine monohydrate can slightly increase the amount of high-energy phosphates in the brain. This can buffer the accumulation of adenosine and ATP between brain cells during wakefulness, which should reduce sleep hunger (i.e. how much you want to sleep), but may also shorten your sleep duration and reduce the time you spend in deep sleep. This is exactly what a study of rats<\/a> showed. After the researchers added creatine monohydrate to the animals\u2019 food for four weeks, the rats:<\/p>\n

Had an increase in the amount of phosphocreatine in the brain regions important to sleepHad less ATP in some brain areasSlept 32% less, which was driven by less deep sleepHad less \u201crebound\u201d sleep after sleep deprivation<\/p>\n

Of course, we are not rats, and something to note is that creatine supplementation probably increases brain creatine more in them (about 30% in rats<\/a>) than in us as humans (5 to 10%<\/a>). In turn, creatine supplementation is likely to affect sleep more in rats than it is us. As it stands, there is no published research into the effect of creatine on human sleep, but going on the above, it makes sense that creatine may reduce sleep duration, albeit reducing your sleep ‘hunger’.<\/p>\n

What form of creatine is best? <\/p>\n

It\u2019s a resounding recommendation from Dr Sims and Vincent on creatine monohydrate. Both experts tout it for its bioavailability, meaning you\u2019ll absorb more of the nutrients. <\/p>\n

Avoid blends and products with a long list of ingredients. The purer the better. <\/p>\n

When should you take creatine? <\/p>\n

Both Dr Sims and Vincent are keen to clarify that creatine is neither a post nor pre-workout supplement. \u2018The aim is to saturate all of your body\u2019s creatine stores, so as long as you take it every day (at any time), you will reap the rewards,\u2019 says Vincent. <\/p>\n

How much creatine should you take per day? <\/p>\n

3-5g per day. \u2018This will vary a little depending on your fitness level and body weight,\u2019 Vincent says. \u2018Start on the lower end of the scale if you\u2019re petite and go higher if you\u2019re an advanced trainer. It\u2019s also recommended that vegans and vegetarians start at the higher end of the dosage range to get the most performance benefits.\u2019<\/p>\n

\u2018This is the ideal dosage proven to improve performance, brain health, bioenergetics and gut health, without any risk of bloating or gut issues,\u2019 Dr Sims reassures us. <\/p>\n

How often should you take creatine? <\/p>\n

Providing your body is A-OK with it, take your creatine supplementation daily. As mentioned, you can split your dosage across each day, if preferable. <\/p>\n

Is creatine bad for you?<\/p>\n

Providing you stick to the recommended dosages advised by Sims and Vincent above and steer clear of blended products or products with a big list of ingredients, it’s totally safe. Use sites such as examine.com<\/a> or labdoor.com<\/a> to check whether the creatine supplement you\u2019re considering taking has been tested and cleared for consumption.<\/p>\n

One more thing: make sure you don\u2019t overdo it. If you haven\u2019t taken creatine before, try taking just one and giving yourself a few days to see how your body reacts. Then, if all is well, you can continue with your regular supplementation.<\/p>\n

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\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Fact of the day: creatine is one of the most-researched fitness supplements on the market. And practically all…\n","protected":false},"author":2,"featured_media":602008,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,262997,2386,293342,430,433,137,429,532,293341,233232],"class_list":{"0":"post-602007","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-collection-supplements","11":"tag-content-type-feature","12":"tag-contentid-b2b03d55-02ef-4c1b-97f4-c04376f73e41","13":"tag-displaytype-standard-article","14":"tag-hasproduct-true","15":"tag-health","16":"tag-locale-gb","17":"tag-nutrition","18":"tag-shorttitle-your-complete-guide-to-creatine-for-women","19":"tag-subsection-strength-training"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/602007","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=602007"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/602007\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/602008"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=602007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=602007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=602007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}