Creatine for Women: What the Research Actually Says

Creatine is one of the most studied supplements in the world—and one of the most misunderstood when it comes to women’s health.

Let’s change that.

What Creatine Actually Does

• Helps regenerate ATP (your cells’ energy currency), improving strength and endurance

• May support cognitive health, especially in sleep-deprived or high-stress states

• Enhances muscle retention—particularly important during perimenopause and post-menopause

The Brain, Hormones & Menopause Connection

• Creatine is stored in the brain and muscles, and estrogen may affect how we synthesize it

• During perimenopause, when estrogen begins to fluctuate, creatine may help buffer drops in energy, cognition, and strength

• In post-menopause, when estrogen levels remain low, creatine supplementation becomes even more valuable for maintaining muscle mass, cognitive clarity, and metabolic function

• Studies suggest creatine may also support bone health and improve quality of life during aging, making it a top tool for long-term wellness

Who Might Benefit Most

• Women lifting weights (especially for strength or performance goals)

• Those in perimenopause or beyond, looking to maintain lean mass

• Anyone experiencing brain fog, fatigue, or cycle-related energy dips

How to Use It

• Dose: 3–5g per day (no loading phase needed)

• Type: Creatine monohydrate—look for Creapure®, a high-purity, German-made form that’s well-tested and widely trusted

• Timing: Anytime—consistency matters more than timing

What NOT to Worry About

• Creatine does not cause bloating or weight gain in the way most fear—it can lead to mild water retention in muscles, which is a good thing

• It’s not a “bulking” supplement—it helps maintain and fuel muscle

It’s time we ditch the myths and let the science speak.

Next Up: Cycle Syncing for Strength Gains

Want to train smarter—not harder? We’ll show you how to work with your hormones, not against them.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

P.S. Know someone who’d love this? Forward this email and invite them to subscribe!