Research library
The evidence, in plain English.
Every article below breaks down real published research on creatine and female physiology — what each study found, what it doesn’t prove, and what it means if you’re deciding whether creatine is for you. We link to every primary source so you can check our work.
01 — Start here
Does creatine actually work for women?
The honest answer is more interesting than the marketing. Start with these two to understand what the evidence genuinely supports.
Performance
Does creatine improve performance in women? 27 studies examined
A 2025 systematic review found most studies showed no benefit over placebo — and explains why that probably reflects poor study design, not a failed supplement.
Life stage
Creatine across the female lifespan: the 2025 review
The single most useful paper on creatine and women’s health, organised by the life stages you actually move through.
02 — Is it right for me?
Find your use case
Creatine’s benefit depends a great deal on where you’re starting from. These cover the situations where the research is most relevant.
Life stage
Creatine and bone density after menopause
A 12-month trial: 0.5% femoral neck bone loss on creatine versus 3.9% on placebo. The strongest bone finding in the literature — with one important catch.
Who it’s for
Creatine beyond the gym: women, vegans and clinical populations
If you eat plant-based, this is the strongest case in the entire literature. Also compares every creatine form on the shelf.
Brain & mood
Creatine and brain fog: the sleep deprivation research
Brain imaging confirmed creatine reached the brain and shifted its energy metabolism. Compelling — but the dose was 15x a normal serving.
Brain & mood
Creatine and mood in women: the depression research
52 women, an SSRI, and 5g of creatine daily. What the landmark trial found — and why creatine is studied as an add-on, never a replacement.
03 — Before you start
Safety, dose and what to buy
The practical questions everyone reaches eventually, answered from the research rather than from supplement marketing.
Safety
Is creatine safe for women? Every myth, traced to its origin
Hair loss, kidneys, bloating, dehydration — where each claim came from, and the few situations that genuinely need a doctor’s input.
Dosage
Dr. Stacy Sims on creatine for women: her actual protocol
3–5g daily, no loading phase, no cycling. The full protocol, the reasoning, and where it differs from the research.
Know the research and ready to choose a product?