If you’ve ever assumed creatine is just for bros with blender bottles and gym selfies, you’re not alone. For years, it’s been marketed almost exclusively to bodybuilders and athletes.
But here’s the thing: creatine is one of the most well-researched, effective, and safe supplements available, and women can benefit from it just as much (if not more).
If you’re aging into your 30s, strength training, low on energy, or trying to support your brain and muscle health, creatine might be worth a spot in your routine. As a women’s health dietitian, here’s what I want you to know.
What Even Is Creatine?
Creatine is a naturally occurring compound that helps your body produce quick energy. Your muscles, brain, and other tissues use it to power through short bursts of activity, like lifting, sprinting, or even just getting through a mentally demanding day.
You can get a small amount of creatine from food (mostly red meat and seafood), but it’s hard to get the optimal dose through diet alone. That’s where supplementation comes in.
Why I Recommend Creatine to My Clients
Here’s what the research says creatine can support- especially for women:
- Muscle strength + recovery
Creatine helps you build and maintain lean muscle mass. This is huge for women over 30, who naturally start to lose muscle over time. - Cognitive function
Creatine supports brain energy metabolism and has been linked to better memory, focus, and processing speed, especially during periods of poor sleep or heightened stress (hello end of Q4!) - Energy + performance
It helps reduce fatigue during workouts and improves performance during high-intensity activities (even if that activity is hauling groceries or surviving back-to-back Zoom calls). - Hormone support
Emerging research shows creatine may support mood and mental clarity during the luteal phase of your cycle, when estrogen dips and energy can tank.
Do You Need Creatine?
Not everyone needs supplements. But I do find creatine especially helpful for clients who:
- Strength train at least 2x per week
- Want to support muscle retention without overtraining
- Feel mentally foggy or low energy (especially during PMS or perimenopause)
- Follow a mostly plant-based diet (lower natural creatine intake)
- Struggle with recovery or performance plateaus
In short: if you want more strength, energy, and brain clarity, creatine is worth considering.
How to Take It
- Form: Look for creatine monohydrate. It’s the most researched, effective, and affordable form.
- Dose: 3–5 grams per day. You don’t need a loading phase.
- Timing: Totally flexible, just be consistent. Mix with water, juice, or your daily smoothie.
- What to expect: No immediate “feeling”, because creatine works gradually over a few weeks. It doesn’t hype you up. It supports you quietly in the background.
What to Look for in a Creatine Supplement
- Pure creatine monohydrate (no blends, fillers, or extra junk)
- Third-party tested for purity and dosing accuracy
- Dissolves well and doesn’t taste gritty
- From a brand that actually explains the science and doesn’t treat women like idiots
Why I Personally Use Arrival Creatine
There are a lot of solid creatine options out there (Thorne, Klean Athlete, Promix, just to name a few).
But I keep coming back to Arrival Creatine for a few reasons:
- It’s pure, slightly flavored creatine monohydrate. No extra ingredients. No BS.
- The branding is clean, minimal, and not “gym bro” coded. It also comes in a glass jar, which is both chic and better for lessening microplastic exposure.
- It actually dissolves well in water, which makes it easier to stick with daily.
- The brand is woman-owned and super transparent about sourcing and testing.
It just fits seamlessly into my routine and aligns with what I recommend to clients. If you want to try it, you can use my code CLAIRE5 for $5 off at shop-arrival.com.
Final Thoughts
Creatine isn’t just for people who live in the gym. It’s for anyone who wants to feel stronger, think clearer, and recover better.
As always, it’s not about taking every trendy supplement, it’s about finding the ones that actually support your goals and lifestyle. Creatine happens to be one of the few that’s well-researched, safe, and actually works.
