I just started our 8-week community challenge for GOOD // SWEAT Strength and I’ve never felt so motivated to honestly just get strong again postpartum. I just posted on my instagram stories that I’m taking creatine daily because of the many benefits it has for women. I’m sure you’ve heard of creatine, but I also know that it comes with plenty of misinformation.

You’ve probably heard of creatine as a supplement for bodybuilders or guys trying to bulk up. But the truth is that creatine is one of the most researched, effective, and safe supplements out there, and it can be a total game-changer for women too. Let’s break down what creatine actually does, why it’s beneficial for women, and how to start using it in your fitness routine.

What Is Creatine?

Creatine is a compound found naturally in your muscles and brain. Your body produces some creatine on its own, and you also get it from foods like red meat and seafood. But when you train hard—especially strength training—your natural stores may not be enough to maximize performance. That’s where creatine supplements come in.

Why Creatine Is Beneficial for Women

1. Improves Strength & Muscle Performance

Creatine helps your muscles regenerate ATP (aka, your energy currency) faster. That means more reps, better lifts, and more progress over time.

2. Supports Brain Function

Creatine can improve cognitive function, especially in women under stress or during sleep deprivation. Think focus, memory, and mental clarity.

3. Does Not Cause Bulky Gains

This is one of the most common myths!!! Creatine helps build lean muscle mass, not bulk. It enhances your tone and definition—ideal for strength-focused women.

4. Enhances Recovery

Creatine increases water content inside your muscle cells, which helps with hydration and recovery. That post-leg-day soreness? It might not hit as hard.

Common Myths About Creatine for Women

“Creatine causes water weight or fat gain.”

Creatine draws water into the muscle cells, not under the skin. You may see a slight bump on the scale, but it’s not fat—it’s improved hydration in your muscles.

“It’s only for men or bodybuilders.”

Nope! Creatine is beneficial for anyone who trains hard, including women who lift, do CrossFit, run, or even just want more energy during workouts.

“Creatine isn’t safe.”

What’s mind blowing is that creatine monohydrate is one of the most researched supplements in the world with an excellent safety profile—even for women.

“You have to cycle it.”

You don’t need to “cycle on and off” creatine, just take 3–5 grams daily and stay consistent!

How to Take Creatine

• Start with 3–5 grams per day
• No loading phase needed
• Take the same amount daily, whether you’re working out or not. Creatine supplements work best over time by saturating your muscles, so skipping it on non-workout days can slow down results.
• Take it anytime throughout the day, before or after your workouts—consistency is key
• Look for creatine monohydrate (the most studied form). This is my personal favorite brand of creatine linked here.
• Mix it with your water, smoothie, or post-workout protein shake. I like adding to a glass of water, using an electric whisk to mix together, then add ice and squeeze half a small lemon in. It’s so refreshing, I’ll just sip on it while I’m around the house.

Creatine for Pregnancy and Breastfeeding

Creatine isn’t just for strength gains in the gym — there’s growing research around its potential benefits during pregnancy and while breastfeeding, too.

During Pregnancy

Pregnancy puts extra demand on your body, especially when it comes to energy. Creatine plays a key role in how our cells make energy, and some early research shows it may help support both mom and baby during this time. One study even suggests creatine could protect babies during low-oxygen situations (like labor), potentially lowering the risk of complications like cerebral palsy (Hudson Institute).

Most of this research has been done in animals, but the potential is promising — especially when you think about how important energy is during birth and recovery (PMC). We’ll hopefully see more studies in humans soon.

While Breastfeeding

Did you know creatine is naturally found in breast milk? It actually makes up about 9% of your baby’s daily creatine needs (NIH). Some experts think supplementing with creatine while breastfeeding might even help prevent deficiency in babies — but research here is still limited.

As always, check with your OB or pediatrician before adding anything new, especially during this stage.

Is It Safe?

For healthy adults, creatine is considered safe in daily doses of 3–5g. But because pregnancy and postpartum come with unique needs, it’s best to get your doctor’s green light first (Health.com).

Is Creatine Right for You?

If you’re a woman who lifts weights, works out regularly, or wants to support your strength and recovery, creatine might be the one supplement worth adding to your stack. It’s simple, safe, affordable, and effective.

Don’t let outdated fitness myths stop you from reaching your goals. Creatine isn’t just for men—it’s for anyone wanting to fuel their bodies and feel their best.

Click here for my go-to creatine brand.