An Essential Supplement You’re Probably Not Taking

CREATINE might be the simplest way to boost your strength, sharpen your mind, and age like a badass—and yet most women still aren’t taking it.

WHAT IS CREATINE EXACTLY?

Creatine is a naturally occurring compound found in your muscles and brain. Your body makes some of it on its own, and you also get a bit from foods like red meat and fish. But here’s the kicker: unless you’re eating a lot of meat daily (most women aren’t), your levels are probably lower than ideal—especially as you age.

Creatine helps your body produce more ATP, which is basically your cells’ energy currency. More ATP means better performance during high-effort activities like lifting weights, sprinting, or even climbing stairs and carrying groceries.

But creatine doesn’t just support your muscles. Research shows it also plays a key role in brain function, mental clarity, mood regulation, and cellular hydration—a game-changer as we navigate hormonal shifts, aging, and stress.

Translation? This tiny molecule helps you feel stronger, think clearer, and recover faster.

And no, it’s not just for male bodybuilders or gym bros.

Why Women Should Care About Creatine

Let’s clear something up right now: creatine isn’t just for bros with shaker bottles and gym selfies. Creatine is for every woman who wants to feel stronger, think sharper, and age like a total badass.

It supports your body’s ability to produce quick energy—helping with everything from strength training to climbing stairs to carrying groceries. And yes, creatine works even if you don’t train like an athlete.

In fact, a growing number of studies have shown that creatine supplementation improves muscular strength and performance in women of all ages—even in the absence of intense resistance training.
(Source: Smith-Ryan et al., 2021, Journal of the International Society of Sports Nutrition)

Creatine isn’t about bulking up—it’s about building up:

✅ Lean muscle mass and strength (especially important post-menopause)
✅ Bone density (yep, creatine has a positive effect on markers of bone health)
✅ Enhanced cognitive function and mental clarity

One 2022 review found creatine supplementation may help support memory, attention, and overall cognitive function—particularly in women under physical or mental stress. However, results for processing speed are mixed.
(Source: Avgerinos et al., 2022, Experimental Gerontology)

✅ Mood and mental health support (some data even links it to reduced symptoms of depression)
✅ Improved recovery and reduced fatigue

And here’s something most women don’t realize: we naturally have 70–80% lower creatine stores than men.

Research confirms that women store significantly less creatine in muscle tissue, especially during reproductive years, which may contribute to lower baseline energy availability for both muscular and neurological tasks.
(Source: Tarnopolsky et al., 2001, Clinical Science)

So if you're a woman dealing with fatigue, brain fog, muscle loss, or perimenopausal changes, and you’re not using creatine… you might be missing a powerful ally.

Put simply, if creatine were a prescription drug offering this many benefits—especially for aging women—it would be recommended as standard practice.

How It Works (Without Getting Too Science-y)

Let’s keep this simple. Creatine is a naturally occurring compound that’s stored in your muscles and brain. It helps your body create something called ATP (adenosine triphosphate)—basically your body’s main source of quick energy.

Think of ATP like the battery pack that powers your movement and brain function. Creatine helps you recharge that battery faster.

Every time you lift a dumbbell, push a grocery cart, or sprint to catch your dog before she rolls in something gross (just me?), you’re using ATP. But your body only stores a tiny bit at a time.

That’s where creatine comes in.

Supplementing with creatine increases the stores of phosphocreatine in your muscles, which helps regenerate ATP more rapidly. The result? You have more fuel for everything—from a tough workout to thinking clearly in a stressful meeting.

Here’s a simple breakdown:

🧠 Brain: Your brain is a high-energy organ. Creatine helps maintain focus, reaction time, and mental clarity—especially when you're tired or under stress.
💪 Muscles: You recover faster between sets, fatigue less quickly, and can build lean muscle more efficiently.
⚡️ Energy: Creatine helps buffer fatigue and supports quick bursts of effort—whether you're doing lunges or laundry.

And here’s the part women love to hear:
Creatine works behind the scenes. You don’t feel jittery, wired, or bloated like some supplements. It just quietly does its job—helping you feel stronger, more capable, and more mentally sharp.

Creatine Myths, Busted

💭 Myth 1: “Creatine makes me bloated”

Truth: Not like you’re thinking.

Let’s talk about the B-word—bloating.

When most women say they’re worried about bloating, they’re picturing swollen hands, a puffy face, tight jeans, and a belly that feels like it’s storing a gallon of saltwater. That uncomfortable, can’t-button-your-pants, PMS-style water retention.

That is not what creatine does.

What creatine does is pull water into your muscle cells, where it’s used to support energy production, recovery, and cellular hydration. Think of it less like swelling and more like watering your muscles from the inside out.

🌱 Analogy time:

Creatine is like giving your muscles a nice drink of water at the root—helping them grow, thrive, and perform better.
It’s not like dumping a bucket of water on the surface and walking around soggy.

This intracellular hydration actually helps your muscles look more toned and full—not puffy. And because it’s stored inside the muscle tissue, you don’t get that same squishy, soft feeling that comes from hormonal bloating or high-sodium meals.

In fact, many women look leaner with creatine supplementation because:

✅ Muscles appear fuller and more defined
✅ You recover faster and perform better in workouts
✅ You build strength and muscle more efficiently over time

If the scale moves up slightly, it’s not fat—and it’s not even true bloating. It’s your muscles holding a little extra water where it belongs, not floating around making your ankles angry.

Bottom line:
Creatine doesn’t cause bloating in the way most women fear. It hydrates your muscles, not your midsection. If you’re skipping creatine because of this myth, you might be missing out on stronger workouts, better results, and healthier aging—all because of a misunderstood “bloat.”

💭 Myth 2: Creatine is a steroid

Truth: Nope. Not even close.

Creatine is a naturally occurring compound made in your liver, kidneys, and pancreas—and found in foods like red meat and fish. You already have it in your body. Supplementation simply helps increase your stores. No hormones. No synthetic anything.

💭 Myth 3: It’s only for serious lifters

Truth: Creatine is especially helpful for women in midlife and beyond—even if you’re not doing intense workouts.

Whether you’re strength training, walking, doing Pilates, or just trying to maintain energy and muscle tone—creatine helps. In fact, researchers have found it to be “particularly beneficial for postmenopausal women” in maintaining muscle, function, and possibly brain health.
(Source: Forbes et al., 2022, Nutrients)

💭 Myth 4: It’s unsafe or bad for your kidneys

Truth: Creatine has been studied for decades and is safe for healthy individuals. Over 1,000 peer-reviewed studies confirm its safety, even for long-term use.

(If you have kidney issues or other medical concerns, check with your doctor—just like you would with any supplement.)

💭 Myth 5: You have to load or cycle it

Truth:
Old protocols used to recommend a “loading phase” (like 20g per day for a week), followed by a “maintenance” dose. That’s not necessary.

✅ The updated, evidence-backed recommendation is simple:
Take 5g per day, consistently. No cycling, no loading, no drama.

It might take a little longer to see full benefits (3–4 weeks instead of 1), but you’ll still get there—and your gut will thank you for skipping the mega-doses.

🧴 How to Take It (Simple and Straightforward)

Creatine is one of the simplest and most evidence-based additions you can make to your wellness routine—and it works best when taken consistently. Here are the how-tos-

💊 What Kind of Creatine Should I Take?

Creatine monohydrate is the gold standard.
It’s the most researched, most effective, and most affordable form available. You don’t need the fancy blends or the inflated price tags. Stick to what works.

I personally use and recommend the Micronized Creatine Monohydrate from 1st Phorm. (⬅️link) It mixes easily, is third-party tested, and comes from a company I trust.
Yes, that’s my affiliate link—but more importantly, it’s truly what I take myself.

That said—whether or not you choose this brand, the most important thing is this: Just find a high-quality creatine monohydrate and take it.

📏 How Much Should I Take?

5 grams per day, every day. (one scoop)
This is the sweet spot for most women—especially if you're strength training, staying active, or moving through perimenopause or postmenopause. No need to “load” or “cycle” it. Just scoop and go.

🕒 When Should I Take It?

Whenever you’ll remember.
Creatine doesn’t give an immediate “boost”—it works by saturating your muscle stores over time. So, it’s more important that you take it daily than when you take it.

That said, for slightly better absorption, you can:

✅ Mix it with a meal—especially one with protein or carbs
✅ Take it post-workout if that’s easiest to remember

💧 What Can I Mix It With?

Creatine monohydrate is flavorless and dissolves easily in most liquids.
You can mix it into:

• Water

• Protein shakes

• Sports drinks

• Electrolyte mixes

• Even coffee (yes, really)

It’s flexible and nearly invisible—just like a good supplement should be.

Bottom line?
Creatine is low-effort, high-impact. Just 5 grams a day, mixed into whatever fits your routine, and you’re giving your muscles, brain, and energy systems the daily support they deserve.

💧 Anything else I need to know?

• Stay hydrated. Creatine pulls water into your muscle cells (a good thing!), but make sure you're drinking enough overall.

• Be patient. It can take 3–4 weeks of daily use to really notice changes in performance, recovery, or brain clarity.

• You won’t feel it like caffeine. It’s not a stimulant. It works quietly—but powerfully—behind the scenes.

Is Creatine Right for You?

If you’re a woman who wants to build strength, protect your brain, improve recovery, or just keep showing up to life with more energy—then yes, creatine is very likely right for you.

✨ Creatine is especially helpful if you:

• Are in perimenopause, postmenopause, or navigating hormone changes

• Strength train, exercise regularly, or want to maintain muscle mass

• Struggle with low energy, slow recovery, or brain fog

• Want to support cognitive health, memory, or emotional resilience

• Are focused on aging well, staying active, and feeling strong

You don’t need to be an athlete. You don’t need to be perfect. You just need to be consistent.

What about safety?

Creatine is considered one of the safest and most well-researched supplements available, with over 1,000 studies supporting its use in both men and women. It’s generally safe for long-term use and well-tolerated by most people.

That said, if you have a history of kidney disease or other medical concerns, it’s always smart to check in with your doctor before adding any new supplement—especially if you're taking prescription medications.

⚠️ Possible Side Effects of Taking Creatine

(Warning: these may include becoming stronger, smarter, and harder to mess with.)

If you start taking creatine regularly, you might experience the following:

• 💪 Stronger workouts - Sudden urge to lift heavier things—including your self-esteem. Bonus: soreness that feels earned, not exhausting.

• 🧱 Leaner, firmer muscles - Not bulk. Not bloat. Just strong, shapely muscles that say, “I carried all 12 grocery bags in one trip, thanks.”

• 🦴 Bone support that doesn’t come in a chalky chew - Especially helpful during perimenopause and postmenopause—creatine helps support bone health when paired with resistance training. (Because fragile isn’t your vibe.)

• 🧠 Fewer “Why did I walk into this room?” moments - Creatine helps your brain’s energy supply, which means better focus, less mental fog, and fewer blank stares at the fridge.

• 🛡️ Brainpower that holds the line - Emerging research shows it may protect against cognitive decline and help your brain bounce back under stress, poor sleep, or hormonal chaos. Translation: future-you will thank you.

• 😌 Mood: lifted - Some studies link creatine to better mood and reduced symptoms of depression—because mental strength matters too.

• 🕒 Cellular-level energy (aka: more go, less “ugh”) - Your cells love creatine. More ATP = more energy = more “let’s do this” in everything from workouts to work days.

  ✨ Bottom line? - Creatine’s “side effects” sound a lot like superpowers. Scoop responsibly.

Your Next Step

If you're looking for a smart, simple way to support your strength, energy, and longevity—this might be the easiest win you're not taking advantage of yet.

So here it is, straight up:

Start taking creatine.
Do it for your muscles.
Do it for your mind.
Do it for your future self.

Ready to try it? Here’s the creatine I use and trust.
(But truly—just take it, whichever brand you choose.)

Just do it! 😘

Be StrongHer

Coach Julia