How Creatine Actually Works in Women — And Why It Matters More Than You Think

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How Creatine Actually Works in Women — And Why It Matters More Than You Think

January 1, 2026

How Creatine Actually Works in Women — And Why It Matters More Than You Think

January 1, 2026

Creatine is one of the most extensively studied nutrients in human physiology — yet for decades, the research focused almost entirely on men. Women were barely included, their hormonal cycles ignored, their metabolic differences brushed aside. ¹

Now the science is finally catching up. And what it reveals is this:

Women use creatine differently. ¹
Women need creatine differently. ^1,2
Women benefit uniquely from creatine across every stage of life. ¹

Creatine’s role is foundational. It helps regenerate ATP — the molecule that powers every cell in the body. ³
ATP drives:

• muscle contraction • brain function • hormone signalling • energy metabolism • cardiovascular function • stress response
If your cells are alive, ATP is involved — and creatine is the system that keeps ATP replenished. ³

But here’s the part no one told women:

• We naturally produce less creatine. ^1,2 • We consume less creatine. ^4,5 • We store less creatine. ^1,6 • And our hormones shift creatine usage month after month. ^1,7
That makes creatine not just a performance supplement. For women, creatine is a metabolic foundation supporting:

• mood • cognition • menstrual cycles • fertility patterns • gut function • muscle health • bone strength • energy • healthy aging* ^1,2,8,9

Why Creatine Matters More for Women

Women consume less creatine

Creatine comes from two places:

• Your body makes about ~1 gram/day ³ • You get the rest from food (meat, fish, dairy) ⁴
Population studies show that more than 70% of women fall below recommended creatine intake — and intake declines with age. ⁵

Why?

• women often eat less protein • women reduce red meat more than men • women tend to “eat lighter” • diet culture encourages under-fueling

Lower dietary intake → lower muscle and brain creatine stores → greater benefit from supplementation.

Women store less creatine

Even when consuming the same foods, women store 20–30% less creatine than men. ^1,6

This affects both:

• muscles, where 95% of creatine is stored (affecting strength, fatigue resistance, performance) ^1,3 • the brain, where the remaining 5% impacts mood, memory, emotional stability ^8,9
Studies show that women have lower baseline brain creatine in the frontal lobe — the region responsible for:

• mood regulation • executive function • working memory • emotional balance ⁹
This may explain why women often notice cognitive + mood benefits from creatine more strongly than men. ^1,8

If a man’s creatine tank is 75% full, many women operate closer to 50–60% before supplementation. ¹

Creatine deficits can be corrected quickly

This is the best part:

Creatine stores respond very quickly to daily supplementation. ^3,6,8

Studies show:

• total creatine stores increase by ~30% ³ • phosphocreatine (quick energy) increases by ~40% ³ • brain creatine increases ⁸ • cellular energy improves ³ • mood and cognitive function stabilize under stress* ^8,9
Saturation happens in weeks, not months. ³

But because creatine is used daily for basic survival, levels return to baseline when supplementation stops. ³

Female Hormones Directly Influence Creatine Needs

This is the most under-discussed area of women’s health research — and one of Sonder’s core scientific pillars:

Estrogen and progesterone regulate creatine synthesis, transport, and utilization. ^1,7
That means creatine availability shifts throughout a woman’s lifecycle.

Creatine demand increases during:

• menstruation • the luteal phase • pregnancy • postpartum • perimenopause • menopause • post-menopause ^1,7
Women are not “small men.”
Our biology moves in cycles — and creatine moves with those cycles.

References

Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. (Supports: sex differences, lower stores, hormone modulation, lifespan relevance.)
Gutiérrez-Hellín, J. (2024). Creatine Supplementation Beyond Athletics: Benefits of Creatine in Women. Nutrients, 17(1), 95. (Supports: mood, cognition, metabolism, women-specific benefits.)
Kreider, R. B., et al. (2017). International Society of Sports Nutrition Position Stand: Creatine Supplementation. JISSN. (Supports: ATP, storage, saturation, increases in total & phosphocreatine.)
Brosnan, J. T., & Brosnan, M. E. (2007). Creatine: Endogenous Metabolism and Dietary Sources. Annual Review of Nutrition. (Supports: dietary sources, synthesis.)
Ostojic, S. M., et al. (2024). Association Between Dietary Creatine Intake and Female Reproductive Health. Food Science & Nutrition. (Supports: 70%+ women with low intake; cycle associations.)
Hultman, E., et al. (1996). Muscle Creatine Loading in Men and Women. Journal of Applied Physiology. (Supports: women have 20–30% lower muscle creatine stores; respond to supplementation similarly but start lower.)
Parise, G., & Mihic, S. (1999). Effects of Estrogen on Creatine Kinase Activity. Clinical Physiology. (Supports: hormonal modulation of creatine metabolism.)
Avgerinos, K. I., et al. (2018). Effects of Creatine Supplementation on Cognitive Function: A Systematic Review. Psychopharmacology. (Supports: cognitive improvements, brain creatine increases.)
Rae, C. et al. (2003). Oral creatine increases brain creatine levels and improves cognition in healthy adults. Proceedings of the Royal Society B. (Supports: brain creatine increases; mood/cognition links.)