You may have already noticed that creatine is having a moment. And it’s not just a fad. Gone are the days when the supplement was solely associated with bodybuilders chasing size and gym-goers lifting heavy. While that audience still exists, the narrative has somewhat shifted. There is a growing body of evidence to suggest it could give us all, and women especially, a load of health and wellbeing benefits.

More than a thousand studies have resulted in creatine supplementation being reappraised as far more than just a bulking aid. According to recent figures, it’s becoming more mainstream. 36% of high-performing athletes reportedly using it as part of their regular supplement routine.

“Historically, creatine research focused almost exclusively on young male athletes, shaping its reputation as a bulking supplement. More recent research has expanded into female physiology, midlife health and brain energy metabolism,” says Chris Newbold, head of nutrition at nutritional supplement brand Cytoplan.

Want to know more? Read on for our creatine FAQs. And remember, as with all supplements: it’s always a good idea to seek advice from a registered nutritionist or your GP to determine whether it’s right for you and your specific needs.

Creatine FAQs

What is creatine?

Creatine is a naturally occurring compound produced within the liver, kidneys and pancreas. A whopping 95% of creatine is stored in muscles. There, it helps replenish adenosine triphosphate (ATP), the body’s on-demand energy currency during high-intensity efforts. In simple terms, the more creatine stored in the muscles, the more energy you can use when exercising. Your diet can be a good source of creatine. Specific foods such as meat and oily fish provide natural sources. If you’re not getting enough from your diet, you may want to consider supplementation.

What are the benefits of creatine for runners?

Research claims creatine can contribute towards better quality training sessions for runners. The results include stronger sprint finishes, more powerful hill surges and sharper bursts of speed. And if you’re complementing runs with weightlifting, research demonstrates that it can improve the amount of weight you’re able to lift by up to 32%.

“Creatine is made from amino acids and stored in muscle and brain tissue, where it helps regenerate ATP. Although it’s best known for its role in strength and power sports, it also has relevance for runners. This is true particularly when training includes hills, intervals, speed work or changes of pace,” explains Newbold. By increasing the availability of this rapid energy system, creatine can improve short bursts of speed and power, support strength adaptations and enhance recovery between hard efforts.

Sprinters and middle-distance runners, (those relying on repeated high-intensity efforts) are likely to see the biggest performance gains. For long-distance and ultra runners, the benefits may be more subtle, but still meaningful.

What are the specific benefits of creatine for women?

Emerging research is challenging long-held assumptions about who creatine is for. Studies suggest women typically have lower stores than men, produce less naturally and consume less through their diet, making supplementation potentially more impactful than previously recognised.

A 2025 study published in the Journal of the International Society of Sports Nutrition highlighted the benefits of creatine supplementation across female-specific life stages, showing potential benefits during menstruation, throughout pregnancy and menopause. “At the same time, emerging research links supplementation to improvements in mental fatigue, focus and mood,” Newbold adds.

How is is best to take creatine? Do I need to do a ‘loading phase’?

Traditionally, creatine is taken via a ‘loading phase’. This typically involves means taking around 20g per day (split into doses) for five to seven days, followed by a maintenance dose of 3-5g daily. The idea is that the loading method saturates your muscles quickly.

That being said, higher doses can increase the risk of bloating and abdominal discomfort. Research shows there is actually no long-term advantage compared to steady daily dosing. “There is no strong evidence that it needs to be cycled when taken at standard doses. Consistency is key, as creatine works by gradually saturating muscle stores rather than providing an immediate performance boost,” Newbold tells us.

Do I need to drink more water when taking creatine?

Yes – this is a key thing to know when you start. Creatine pulls water into the muscle cells as it works. This means that you will need to drink more water to keep your body hydrated. You may need as much as a whole extra litre every day. Check in with your body as you go – if you’re thirsty or notice any signs of dehydration, it may be a good idea to add some more water. This also may mean you need to go to the toilet more, which is a recognised side effect.

Will creatine make me gain weight?

For many people, hesitation about creatine comes down to one thing: weight. While it can cause a small increase in body weight, this is largely due to that extra water being drawn into muscle cells. This is very different to fat gain.

Is it just for young gym-goers?

Not at all! In fact, it could be even more beneficial for us as we age. Natural creatine production can decline as we get older, due to a reduction in muscle mass and a decrease in appetite over time. Conversely, research suggests that older adults respond particularly well to creatine supplementation, especially when it’s combined with regular strength training.

Featured image: iStock.com / Farion_O