43-year-old Laura Try from Essex may have been exercising regularly, but until 2023, she hadn't tried creatine in her routine. Despite its well-documented benefits for women (which Laura shares below), she was among the many who assumed it was only reserved for bodybuilders and gym bros.
In reality, it’s one of the most extensively researched supplements available. So, as interest in creatine continued to grow, Laura decided to give it a test – committing to a daily dose of 5 grams for 100 days (she notes that it took ‘two-four weeks to see benefits as it’s not fully saturated by the muscles until this point’) to see what effects it would have on her body.
Laura measured her body composition before and after the test to log every change in her weight, fat, and muscle. The final results are nothing short of convincing for any woman considering creatine. Here is everything she discovered along the way, including the pros and cons, plus the exact numbers behind her body fat, muscle mass, and bone density changes.
What is creatine?
‘Creatine is naturally found in the body and also in meat and fish, but in low doses. It’s a source of fuel, providing the muscle with energy during exercise such as weight training, HIIT training and intervals,’ says Laura.
Creatine helps maximize muscle phosphocreatine stores to rapidly regenerate adenosine triphosphate (ATP), the primary energy source for short, intense bursts of activity. This cellular energy boost supports athletic performance, increases short-term power output, and enhances muscle strength during high-intensity training. Additionally, consistent supplementation can pull water into muscle cells to support hydration and growth, accelerate post-workout recovery, and provide cognitive and brain endurance benefits during periods of fatigue.
Why active women are looking at it
• More energy: ‘Supplementing with creatine means we can top up our natural stores by about 30%. This can mean more energy and more power. It’s been proven to improve exercise performance, increasing strength and the amount of reps that can be done, which then leads to an increase in muscle mass and overall strength – both of which are excellent for long-term health in terms of glucose management and injury prevention,’ says Laura.
• Improved recovery: ‘Creatine can also help with recovery from exercise and muscle damage,’ says Laura.
• Better cognition, memory and mood: ‘Five percent of the body’s creatine is stored in the brain and the brain loves it as fuel. By supplementing with creatine, it’s been shown to improve cognition, memory and mood,’ says Laura.
• Increased bone density: ‘Creatine combined with resistance training could improve bone density, which is particularly good for women. A decrease in hormones as a woman approaches menopause can lead to a decrease in muscle mass and bone density, which can then affect health and quality of life in later years,’ says Laura.
Downsides of creatine for women
‘Taking too much creatine, especially on an empty stomach, can cause a stomach ache. One way to get over that is to take smaller doses more frequently throughout the day. As creatine absorbs into the muscle, it also pulls water into the muscle, therefore body weight can increase by a few pounds. However, it could be argued that a well-hydrated muscle is a better performing muscle,’ says Laura.
How to take creatine
Laura says: ‘Creatine comes in various forms, with the most popular being creatine monohydrate, which also happens to be the most researched and most affordable. Creatine can be taken as a powder (that’s my preferred way) or in a capsule or tablet.
‘The powder doesn’t taste of anything, so you can mix it with a drink, a protein shake or even have it with a meal. It doesn’t matter what time of day you take it, as long as you take it every day. It’s been proven safe to take on a long-term basis.
‘The standard dose of creatine is 5 grams, but it can vary between 3 and 10 grams depending on body weight and dietary habits. Given that creatine is found in meat and fish, those on a vegetarian or vegan eating plan tend to have lower levels and can really benefit from taking it.’
How to use it
One serving. One repeatable habit.
Laura mixed her creatine powder into her daily greens drink. Creatine monohydrate is tasteless. Just mix it into any drink before a physically or mentally intensive activity.
