Is creatine the new ‘it’ supplement for women?

One moment, I was scrolling past cat videos and “Get Ready With Me” clips on TikTok. Next, I found myself watching Martha Graeff – a Brazilian wellness entrepreneur based in the US – rave about how creatine had helped reduce her brain fog and sharpen her mental clarity.

That one scroll turned into a deep dive. Soon, I was knee-deep in videos, including a conversation between American author and podcast host Mel Robbins and Dr Stacy Sims, a nutrition scientist and exercise physiologist, discussing the supplement’s growing appeal. My entire feed was suddenly awash with wellness girlies praising creatine for everything from improved focus to faster recovery served in soft-focus pastels and sleek, design-forward tubs, no less.

Then it struck me: just a few years ago, creatine belonged firmly to the domain of sweaty gym bros and locker-room bravado. Today, it’s being rebranded as a quiet miracle of modern wellness – one that’s gradually finding its place on women’s shelves.

The numbers also back it up. As of May 2025, TikTok’s #creatine hashtag has amassed more than 7.9 billion views. According to The Wall Street Journal, sales of creatine products targeted at women surged by 320 percent in the first quarter of 2025, far outpacing the 85 percent increase among male consumers. Brands like Reignite Wellness and Arrae have released women-specific formulations like “Tone” and “SHEatine,” while influencers casually sprinkle creatine into their smoothies like it’s collagen powder circa 2020.

So what exactly is creatine?

“Creatine is an amino-acid compound that acts as a constant energy source for muscles during high-intensity activity,” explains Louis Yap, senior dietitian at Mount Elizabeth Novena Hospital. “It enhances performance with minimal health risk, which is why it’s so popular in the fitness community.” While creatine occurs naturally in foods like red meat, seafood, and dairy, supplementation ensures more consistent levels, especially for those looking to improve strength or power output.

The appeal doesn’t stop at just the muscles. Creatine is now being touted as a nootropic – a supplement that can enhance brain function. Recent studies have shown that creatine may improve memory, attention span, and mental clarity, particularly in women, as reported in a 2021 PubMed Central study. Meanwhile, menopause forums and TikTok comment sections are filled with women swearing it helps with mood swings, fatigue, and hormonal brain fog.

What the experts have to say

“There is emerging evidence that creatine supports blood sugar regulation, anti-inflammatory responses, and even neuroprotection,” Louis shares. “But while the early data is promising, especially in chronic conditions, we still need larger, long-term trials, particularly for women.”

When it comes to menopause-specific benefits, experts remain cautiously optimistic. As one GP shared in a Vogue UK article, creatine has been shown to support body composition and bone density – two areas that become increasingly important post-menopause.

But it’s not a silver bullet. She emphasised that any real impact is most effective when creatine is used alongside resistance training, sufficient protein intake, and adequate levels of calcium and vitamin D.

Can creatine help if you’re not lifting weights?

According to Louis, creatine is “safe for non-exercisers, but unlikely to offer significant benefit in that context.” While it won’t harm you, you’re better off prioritising nutrient-dense meals, enough sleep, and regular movement if cognitive clarity or energy is your goal. That said, many women find creatine easier to incorporate consistently than monitoring red meat intake or counting macros. For them, supplementation is a convenient way to fill a potential gap.

One of the most persistent myths – especially among women – is that creatine will make you “bulky.” But Louis is quick to dispel that, sharing that it supports energy production in muscle tissue, but doesn’t cause muscle growth on its own. “You’d need a consistent strength training regimen and a surplus of calories to build significant mass,” he adds. The changes most users experience include increased strength, improved endurance, and modest gains in lean muscle – nothing remotely Hulk-like.

So who should consider taking it, and who shouldn’t?

For healthy individuals, the standard dosing protocol is fairly straightforward. A “loading phase” consists of around 20 grams per day (split across four servings) for five to seven days, followed by a “maintenance phase” of three to five grams per day thereafter. Taking creatine with carbohydrates and protein may improve uptake, according to Louis. It also comes in multiple forms – powder, tablets, gummies – so you can choose what fits your routine.

However, those with kidney disease, impaired renal function, or who are pregnant should speak to a healthcare provider first. While side effects are rare, water retention is a common one, especially during the loading phase. Splitting your dose throughout the day can help mitigate bloating.

Another thing to watch out for? The growing influx of creatine products that are untested or filled with unnecessary fillers. If you’re following a vegan, halal, or kosher diet – or have allergies – check the label for animal-derived ingredients like gelatin. And make sure the product is third-party tested for quality and purity.

Unsure which supplements to opt for then? Fret not, we’ve also rounded up the best ones on the market if you’re looking to start taking creatine.

MyProtein Impact Creatine Monohydrate (1kg), $59.90

A no-frills staple, Myprotein’s creatine monohydrate powder delivers the clinically effective 3g dose to support strength, power and high-intensity performance. Backed by extensive research, it’s a fuss-free addition to your routine—just mix a scoop with water to help you train harder and recover stronger. What’s more it’s available in five different refreshing flavours (including unflavoured) to make your daily dose enjoyable. 

GNC Pro Performance Creatine Monohydrate (255g), $60.00

A reliable gym staple, GNC Pro Performance Creatine Monohydrate helps to support strength, power and lean muscle gains when paired with regular training. Micronised for a smoother mix, it blends easily into water or your post-workout shake—no grit, no fuss. It’s also Informed Choice certified, making it a solid, no-nonsense pick for boosting performance, endurance and overall training output. 

California Gold Nutrition Creatine Cognitive Formula (354g), $51.63

For the gym junkies who need the extra muscle support, California Gold Nutrition’s Creatine Cognitive Formula blends 3g of creatine monohydrate with L-leucine, blueberry powder and grape extract to support both physical performance and cognitive health. The powder mixes easily into your drink of choice, making it a seamless addition to your daily routine. Free from gluten, GMOs and soy, it’s a clean, all-in-one option for those looking to support both body and mind. 

Optimum Nutrition Micronized Creatine Powder, Blueberry Lemonade (360g), $29.58

Optimum Nutrition’s micronised creatine powder is a trusted go-to. Each serving delivers a higher dose of 5g to support strength, power and lean muscle gains alongside consistent training. Finely milled for a smoother, grit-free mix, it blends effortlessly into water or your post-workout shake. Simple, easy to incorporate, and with an added refreshing blueberry lemonade flavour, it’s a no-fuss essential for levelling up your performance and recovery.

Applied Nutrition Creatine Gummies (80 gummies), $42.42

With 3g of creatine monohydrate per serving, these creatine gummies by Applied Nutrition make will make your creatine supplementation feel more like a treat. No powders, no shaker bottles—just a couple of blackcurrant flavoured gummies to support strength, power and endurance, especially for high-intensity workouts. They’re also easier on the stomach than traditional formats, and tick all the right boxes: vegan-friendly, gluten-free, non-GMO and Halal-certified.

The bottom line

Still, like all wellness trends, context matters. Creatine is not a magic powder. It won’t solve hormonal chaos overnight or give you abs by Thursday. But if you’re strength training regularly, navigating midlife hormonal shifts, or simply looking for a way to support your energy and recovery, creatine might just be worth a second look. The TikTok girlies were onto something, after all.

Louis Yap is a senior dietitian at Mount Elizabeth Novena Hospital with over a decade of experience in clinical and specialist nutrition care. An accredited practising dietitian and cancer survivor, he brings both expertise and empathy to his work, supporting patients through oncology nutrition, eating disorders, and sports nutrition. His approach centres on helping individuals build sustainable, health-focused eating habits for long-term well-being.

Additional reporting by Charis Gan