Creatine Isn’t Just for Gym Bros (Here’s Why You Need It)
Strength, stamina, mental clarity. This isn’t just another supplement.
Wait… creatine? Isn’t that for gym bros?
Once upon a time, creatine was the poster child for protein-shake masculinity, oversized tubs and “bulking season” banter, but the narrative is shifting (and fast).
In 2025, creatine is quietly becoming the supplement for high-functioning women who care about strength, recovery, mental clarity and sustainable energy. Think less “bro gains,” more bio-intelligent beauty. A ritual where strength and science meet self-care.
I’ve been taking it for 3 months now and can’t believe the difference it makes, spoiler alert: it might be the most overlooked staple in your wellness routine.
So, What Actually Is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. You get small amounts through food (red meat, fish), but most of it’s made by your body and depleted quickly if you’re training regularly, focusing on a plant-based diet, or even running on stress.
Supplementing (usually as creatine monohydrate) boosts your cells' primary energy currency: ATP (or adenosine triphosphate), which is a molecule that serves as the primary energy carrier in our cells.
The results generally are… More strength, faster recovery, better endurance and even improved cognition. Whilst I can’t comment on all, what I do know is my post leg day DOMS are basically non-existent (which is a first for me).
It’s not new, but the conversation around it is. Experts in female physiology are now calling creatine a foundational supplement for women’s health - physical, mental, and hormonal.
Why Women Are Paying Attention…
Because this isn’t about bulking anymore. It’s about bio-optimisation. The latest clinical trials highlight real, measurable benefits for women:
Strength + lean muscle: Build and maintain muscle mass (without “getting bulky”). Stronger bodies, better metabolism.
Brain health: Creatine supports decision-making, memory, and mental clarity, especially during high-stress, sleep-deprived, or hormonally sensitive phases (PMS, perimenopause, all the fun times).
Mood + hormonal support: Early studies suggest creatine may ease mood swings and support mental health during perimenopause and menopause.
Energy + recovery: Fewer crashes. Steadier energy. Smoother post-workout recovery.
Creatine myths have led to a bad reputation, but here’s why not to worry.
Creatine Myths (Why Not to Worry)
Water retention? Yes, but it’s intra-muscular. Meaning your muscles are hydrated, not bloated. So, in theory you’ll look more toned, not puffier - like I know a lot of you are worried about.
Digestive discomfort? Rare. Usually linked to starting with too much too soon. The general recommendation is to begin at 2–3g/day and build gradually to 3-5g (studies show this is enough to maintain full muscle creatine stores for most people).
Kidney issues? Extensively studied. For healthy individuals, creatine is considered safe, even in long-term supplementing.
Where the bad rap started: The early 2000s “loading phases” (20g/day for a week). Essentially the thinking was to saturate your muscles with creatine faster but studies have shown some negative impact, like water retention and GI disress. So we recommend slow and steady wins, for your body and your routine.
TL;DR:
Why Creatine Belongs in Your Routine
One of the most researched and safest supplements
Supports strength, recovery, brain function and mood
Side effects? Mostly myth
How to Take It
Best type? Creatine monohydrate. Bonus points for Creapure™ (think of it as gold standard with certified purity).
How much? 3–5g per day. No need to load.
When? Anytime, but be consistent. I pair it with my electrolytes in the morning.
How long? Commit for at least 4–6 weeks to feel full effects. But really, this is a long-game ritual.
Beauty hack? Microdose in a collagen latte or stack with magnesium before bed for a dreamy evening ritual.
Your Creatine Checklist
Look for Creapure-certified monohydrate
Consistency > timing
Start with 2–3g if you’re sensitive
Don’t panic if the scale shifts slightly—it’s hydration, not “weight”
Ditch the loading phase (this isn’t 2004)
So… Is It Worth It?
If you care about energy, clarity, performance, and overall radiance? Absolutely.
Creatine isn’t just for bodybuilders anymore. It’s a foundational tool for women who want to optimise their mind, body and mood. From your workouts to your workdays, hormonal harmony to mental sharpness, it deserves a place right next to your magnesium, electrolytes, and protein.
Save this for your next routine reset or send it to the group chat still stuck on the myth that creatine’s just for guys.
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