Creatine is not a supplement for male bodybuilders alone, and it does not cause fat gain. We explain the reason for the small rise seen on the scales, the situations in which creatine may be considered for women, who should not use it and the most common misconceptions.

You have started going to the gym, and your trainer or an account you follow has mentioned creatine. One picture came to mind straight away: heavily muscled men, huge tubs of supplements and “bulking up”. Then the questions lined up: do women take creatine? Does it make you gain weight? Does it hold water? What happens when you stop?

Creatine is one of the most researched sports supplements, and most of the fears about it rest on misinformation. On the other hand, it is not a product that everyone needs to use. In this article we explain what creatine really means for women.

What is creatine and what does it do in the body?

Creatine is a compound the body makes for itself; the liver and kidneys synthesise it from amino acids. It is also taken in from outside with red meat and fish. Most of the creatine in the body is stored in the muscles.

Its job is to renew the muscle’s energy supply quickly during short, high-intensity efforts. When you lift a heavy set, run up the stairs or sprint, the muscle uses this store in the first seconds. The fuller the store, the longer the muscle can sustain that effort, or the more likely it is to manage one more repetition. What a creatine supplement does is fill this store; it is not a hormone or a steroid, and it does not make muscle grow by itself.

Does creatine work for women?

Although most creatine research has been carried out in men, studies in women point in a similar direction: used together with resistance exercise, it can have a positive effect on strength and lean body mass. Because muscle creatine stores are generally lower in women and in people who eat little meat, the response to supplementation may be more marked in these groups.

The condition for the effect is clear, however: creatine has meaning alongside training that challenges the muscle. Used on its own in an inactive life, it does not provide the expected benefit.

Does creatine cause weight gain? What the rise on the scales means

Some people who start creatine see a small rise on the scales in the first weeks. The reason is not fat but water. As creatine enters the muscle cell it draws water in with it; the amount of water inside the muscle increases. This is not the body “retaining water” in the usual sense, nor is it oedema; the water is held not under the skin but inside the muscle.

This rise is not seen in everyone; when it is seen it is generally limited, and it reverses when creatine is stopped. In the long term, as muscle mass increases with training, the scales may go up a little; but in that case body fat percentage falls and measurements get smaller. This is why reading the number on the scales alone as “I’ve put on weight” is misleading. The right way to understand the change is body composition analysis and circumference measurements.

Does creatine cause fat gain?

No. Creatine contains no energy, so there is no question of it being stored as fat. What increases body fat is not creatine but taking in more energy than is used. In people who think they have gained fat while using creatine, the cause is usually food intake that has risen with the thought “I’m taking a supplement, so I ought to eat more”.

For which women might creatine be considered?

Those who do regular resistance exercise: Women who want to increase muscle strength and mass with weights, pilates equipment or functional training.
Those who do high-intensity, intermittent sports: Sprinting, team sports and interval training.
Those who eat little or no meat and fish: Stores may be lower in vegetarians and vegans.
Women during and after the menopause: Muscle and bone loss speeds up in this period. There are studies showing that creatine together with resistance exercise may contribute to muscle strength; findings on its effect on bone health are not yet clear.

The possible effects of creatine on brain function and mood are also being researched; but the evidence in this area is at an early stage and not at a level that would translate into a recommendation.

Who should not use it, or should consult a doctor first?

People with kidney disease or borderline kidney function: It should not be used without a doctor’s approval.
Women who are pregnant or breastfeeding: There is not enough data showing that it is safe in these periods.
People on regular medication: A doctor should be consulted, especially if medicines that can affect the kidneys are being taken.
Those under eighteen: Supplements should not be used without the advice of a doctor and dietitian.

There is one more detail worth knowing: creatine use can slightly raise the creatinine value in a blood test. This need not mean kidney damage; but so that it is not misinterpreted, be sure to tell your doctor that you are taking creatine when you have tests done.

How is creatine used?

Form: The most studied form, and the one whose effectiveness has been shown, is creatine monohydrate. There is no sound evidence that more expensive forms are superior to it.
Routine: Creatine is not a product with an instant effect; for the stores to fill it needs to be taken regularly every day, including the days when you do not train.
Timing: No clear difference has been shown between taking it before or after training. The right time is the time at which you can take it without forgetting.
Loading: A loading phase, starting with a high amount in the first days, is not essential. With a low, regular amount the stores fill within a few weeks, and there is less stomach upset and water retention.
Fluid: You need to drink enough water during the day.
Choice of product: Products with clearly stated contents and no additives should be preferred. In blended products, how much creatine is present is often unclear.

Decide the amount that suits you with your dietitian, assessing it together with your diet and training routine.

Common misconceptions about creatine

“Creatine damages the kidneys.” In healthy people, use in the recommended amounts has not been shown to harm the kidneys. For people with kidney disease the situation is different.
“Creatine causes hair loss.” This claim rests on one small study; in that study hair loss was not measured, and only a change in the level of one hormone was reported. Creatine has not been shown to cause hair loss.
“Creatine makes women look masculine.” Creatine is not a hormone. For women to build large muscle mass takes years of specific training and nutrition.
“Creatine causes cramps and dehydration.” Research has not shown a link of this kind.
“Your muscles waste away when you stop creatine.” When it is stopped, the extra water inside the muscle decreases; as long as training and nutrition continue, the muscle gained is kept.

Is creatine enough on its own?

No. Creatine is a small support added on top of a sound foundation. That foundation consists of three things: regular training that challenges the muscle, enough protein and energy, and enough sleep. If these three are not in place, no supplement makes a difference. We explain how to build the meals before and after training on the sports nutrition page.

In brief

Creatine is a well-researched supplement that women can use too.
It does not cause fat gain; the small rise on the scales comes from water inside the muscle.
It has meaning together with resistance exercise; it is not effective on its own.
In kidney disease, pregnancy and breastfeeding it is not used without consulting a doctor.
The most researched form is creatine monohydrate; regular use matters more than timing.

Frequently asked questions

Should a woman who does not exercise take creatine?

The demonstrated benefits of creatine appear largely together with resistance exercise. In an inactive life, starting regular exercise first will bring far more than a supplement.

Is it possible to lose weight while taking creatine?

Yes. Creatine does not prevent fat loss. Because it may help to preserve muscle mass during weight loss, it is included in some programmes; but body composition analysis needs to be followed instead of the scales.

How long can I take creatine for?

Studies of long-term use in healthy people are reassuring. Even so, it is best to decide how long to use it, and whether to take breaks, together with your doctor and dietitian, who know your health.

Does Creatine Make Women Gain Weight?