Creatine is one of the most researched and widely used supplements in the world. Millions of people, especially those who do strength training, tend to use creatine to improve muscle power, recovery and performance. New studies have also shown that using creatine as a supplement could have cognitive benefits, showing support for memory, mental clarity and resilience under stress.
Creatine is a natural substance that the body produces on its own that is stored mostly in the muscles and helps the body quickly produce energy during short, intense efforts. Creatine is also found in foods like meat and fish, but many people take it as a supplement to help increase strength, power and muscle size.
What fewer people realize is that this same energy-supporting role may also matter for women’s fertility health. Creatine isn’t a miracle cure, but research suggests it could be a helpful support for women, especially since females tend to have lower natural creatine levels and may benefit from supplementation.
Why creatine may matter for women
Studies show that creatine helps the body produce and quickly restore energy in cells. Some parts of the body, like the brain, muscles and reproductive organs, need a lot of energy and they often need it quickly. Creatine may help these organs maintain steady energy levels, which supports how well they function.
Women tend to have lower natural creatine stores than men, meaning diet and supplementation may have an outsized impact on their energy metabolism and more so during periods of hormonal fluctuation, pregnancy and aging.
Researchers studied more than 4,500 women from the age of 12 and investigated how much creatine they got from their diet. These women were then compared with different markers of hormonal health. The results showed that women who consumed more creatine from food had a lower risk of menstrual irregularities and other hormonal health issues than women who consumed less creatine.
Research shows that the female hormonal system from the ovaries to early pregnancy requires a lot of energy to function properly. Creatine may help support energy balance in cells during these stages.
While more research is needed, this gives a biological reason why creatine could support fertility and early pregnancy health.
Energy is essential for the female hormonal system to work properly. Processes like ovulation, egg development and the early stages of pregnancy all require a steady supply of energy in the cells.
Creatine may help support this by:
- helping cells produce energy more quickly
- supporting cells when the body is under stress
- helping the body manage changes in hormones
Since there is still limited research on creatine use during pregnancy or when trying to conceive, we recommend talking to a healthcare professional before taking supplements, especially if you have an underlying health condition.
The benefits of creatine
Creatine may support physical performance and muscle health in several ways:
- helping increase muscle strength and power
- improving performance during short, intense exercise
- supporting muscle recovery after training
- helping increase lean muscle mass
- improving endurance during repeated high-intensity efforts
- allowing the body to handle higher training loads
- supporting bone strength, especially when combined with resistance training Cognitive & brain health
Creatine may also support brain function and mental performance. Research suggests it may help with:
- improving thinking and focus, especially during stress or lack of sleep
- reducing mental fatigue
- supporting overall brain health
- potentially helping with mood and symptoms of depression (early research)
Aging & longevity
Creatine may also support healthy aging. Research suggests it may help with:
- maintaining muscle mass as we get older
- supporting energy levels in older adults
- helping the body use energy more efficiently during exercise
Women’s health & reproductive support
Creatine may also support women’s health, particularly during times when the body’s energy needs change. Research suggests it may help with:
- supporting the body during hormonal phases, such as the luteal phase of the menstrual cycle and perimenopause
- helping support cellular energy in the hormonal system (emerging research)
References (PubMed)
· Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017.
· Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research. 2003.
· Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis.International Journal of Sport Nutrition and Exercise Metabolism. 2003.
· Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Experimental Gerontology. 2018.
· Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women’s health and performance: a narrative review. Nutrients. 2021.
· Ellery SJ, Della Gatta PA, Bruce CR, Snow RJ. Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal outcomes. Amino Acids. 2016.
· Bakian AV et al. Dietary creatine intake and reproductive health indicators in women. Nutrients. 2020.
· Chilibeck PD et al. Effect of creatine supplementation during resistance training on lean tissue mass and bone density in older adults. Open Access Journal of Sports Medicine. 2017.
· Kious BM et al. Creatine supplementation for depression: a review of the evidence. Journal of Clinical Psychopharmacology. 2019.
