When you hear 'creatine', you might think of male bodybuilders loading up to gain muscle mass. Certainly, that is true, but research has evolved significantly in the last two decades to reveal creatine as a powerful advantage for women including body composition, bone health, cognitive function, and even sleep quality. 

In this blog, we’ll break down the science-backed benefits of creatine for women and why it deserves a spot in your daily routine. 

Why Women Should Take Creatine

1. Increased ration benefits

If you want to lift heavier, run faster, or train harder, creatine can help. Studies show that women who supplement with creatine experience an even greater relative strength and performance boost than men—up to 15% compared to 6% in males. This is because women naturally have 70-80% lower creatine stores than men.

2. Body composition & bone health

Creatine isn’t just about muscle, it also supports lean body composition and bone strength, especially when paired with resistance training. This is especially important for postmenopausal women, as creatine has been shown to help maintain muscle mass and bone mineral density—two critical factors in long-term health.

3. Brain health & cognitive function

Creatine isn’t only fueling your muscles, it’s also energising your brain. Research suggests that creatine supplementation can: support cognition and mental clarity, reduce mental fatigue, and improve mood and emotional resilience. 

For women balancing work, workouts, and daily life, creatine can be a game-changer for sustaining focus and energy levels throughout the day.

4. Better Sleep Quality

Struggling to get quality sleep? Creatine might help. A recent study found that creatine supplementation increased total sleep duration in naturally menstruating women, particularly on resistance training days. This could be especially beneficial for women who follow low-protein or plant-based diets and may not get enough creatine from food alone.

5. Mood & mental health

Emerging research suggests that creatine may play a role in mental health, particularly in supporting women with depression. One study found that women with major depressive disorder who took creatine alongside antidepressants experienced a faster response to treatment compared to those who only took medication. 

How to Take Creatine: Dosage & Safety

The recommended dosage for women is 3-5 grams of PILLAR Creatine Monohydrate Creapure® per day. 

Is it safe? Yes! Creatine is one of the safest and most studied supplements available. However, as with any supplement, consult with your healthcare provider if you have specific health concerns.

Final Thoughts

Creatine is not just for men—it’s an incredible tool for women looking to boost performance, build strength, improve cognitive function, and enhance overall well-being. With naturally lower creatine stores, women may experience even greater benefits from supplementation.

If you're ready to experience the transformative benefits of creatine, try PILLAR Creatine Monohydrate. 

SHOP NOW and start fueling your strength, energy, and recovery today.