What’s All the Buzz About Creatine?

Should you be taking it? If you’ve spent any time on social media lately, chances are you’ve seen people talking about creatine. Once thought of as a supplement for bodybuilders, creatine is now getting the spotlight it deserves — and women are finally starting to pay attention. But what is creatine? What does it actually do? And should you be adding it to your daily routine?

Let’s break it down.

Creatine is a naturally occurring compound found mostly in your muscles and brain. Your body makes it from amino acids, and you also get a small amount from protein rich foods like red meat and fish. Creatine is stored in the body and helps your cells rapidly produce ATP aka your body’s main form of energy. Supporting creatine levels can lead to more efficient energy production = better performance, better recovery, better brain power, and better muscle health.

Why Women Should Care About Creatine

Here’s where it gets exciting creatine isn’t just for gym gains. Research is showing there are many benefits to creatine outside of muscle health. What is interesting is that women have about 70-80% of the creatine stores that men do, which is why they can benefit from additional creatine support. Let’s talk through some of the studied beneficial impacts of creatine.

Metabolic Health & Blood Sugar

Creatine can improve glucose tolerance and insulin sensitivity, especially when combined with resistance training. That means:

• Better energy stability

• Fewer crashes

• Easier weight management

• Stronger muscle-to-fat ratio (which protects metabolic function over time)

Muscle Mass & Strength

As women age, especially through perimenopause and beyond maintaining lean muscle becomes crucial. Creatine:

• Enhances strength and lean mass

• Supports recovery from workouts

• Helps reduce muscle wasting with age or stress

• It’s one of the most studied and safest supplements for building and maintaining muscle mass, which directly affects your metabolism, bone density, and long-term health

Cognitive Function & Brain Health

Creatine is also highly concentrated in the brain and women, particularly during pregnancy, postpartum, perimenopause, or under chronic stress, tend to be at higher risk of depletion.

Creatine supports:

• Mental clarity

• Memory and focus

Dosing & Safety

The most common and well-studied form is creatine monohydrate. The typical dose is 3–5 grams/day and can be taken any time of day. For most healthy women, it’s very safe and well tolerated.

If you’re:

• Struggling with fatigue or brain fog

• Feeling the effects of stress, postpartum, or perimenopause

• Trying to build strength or improve body composition

• Wanting to support your long-term health and vitality…

Creatine might be worth adding to your toolbox.

You can learn more about creatine by tuning into The Funk'tional Nutrition podcast Episode 360: Why Creatine Is A Top 3 Supplement Women Shouldn't Ignore.

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