The Must-Have Supplement for Women: Creatine

You might have heard of creatine before, probably associating it with gym bro’s and lifting heavy weights. What isn’t talked about enough is just how beneficial it is for women!

Creatine is one of the most researched and effective supplements available, and its benefits go far beyond exercise. From boosting energy and strength, to supporting brain health, hormone balance and even easing PMS symptoms, creatine can be a powerful and supportive part of any woman’s wellness routine.

What is Creatine?

Creatine is a naturally occurring compound made in your body from amino acids. Most of it is stored in your muscles, but smaller amounts are also found in your brain and other tissues. Its main job is to help your cells recycle energy.

Every time you move, think or even breathe, your body relies on ATP, which is like the energy currency of your cells. Creatine helps regenerate ATP quickly so your muscles, brain and hormones have the fuel they need to function at their best.

You can get creatine from animal foods like red meat and fish, but most women don’t consume enough to build up optimal levels. Women also naturally have lower creatine stores than men, which is why supplementing can be especially beneficial.

Why Women Benefit from Creatine

Creatine is best known for helping with workouts, but its benefits go far beyond the gym. For women, supplementing can mean:

• More clean energy to get through busy days

• Faster recovery from exercise

• Improved strength and endurance over time

It’s not about bulking up. It’s about feeling stronger in your body, protecting your bones and having the energy you need for doing the things you love.

Hormones and PMS Relief

New research shows creatine can support hormone balance. Some women (myself included!) find it helps reduce PMS symptoms like fatigue, mood swings and brain fog. Because creatine supports the brain and nervous system, it can smooth out the dips in energy and focus that so many women feel in the week before their period.

Brain and Mood Support

Your brain is one of the highest energy-demanding organs in your body. Creatine helps it stay sharp and balanced. Supplementation has been linked to improved memory, focus and even mood stability. For women juggling work, family and everything in between, this extra support can make a real difference.

Protecting Bones and Muscles

With osteoporosis more common in women, maintaining muscle is essential. Creatine helps build and preserve lean muscle mass, which supports strong bones and healthy ageing.

The Science of “Saturation”

Something important to know about creatine: it works through saturation. That means your body needs to build up creatine stores in your muscles and tissues over time.

• Consistency matters most. A small daily dose of around 3 to 5 grams will slowly saturate your muscles within a few weeks.

• You don’t need a “loading phase.” Taking huge doses at the start isn’t really necessary. For women, it’s just as effective to stick with a steady daily amount, and is much easier on the digestive system. 

• You’ll feel the benefits over time. Creatine isn’t like coffee where you notice an instant boost. Instead, the improvements in energy, recovery and mood build gradually as your stores fill up.
  

How to Add Creatine into Your Daily Routine

One of the best things about creatine is how easy it is to include in your daily routine.

• Take 3 to 5 grams each day, consistently.
  

• The timing doesn’t matter, so take it when it suits you.
  

• If you prefer, divide your dose into smaller amounts, like 1 to 2 grams at a time, and spread them through the day. This can feel gentler on digestion and makes it easy to add into drinks here and there.
  

• It’s flavourless and dissolves easily, so you can stir it into water, a smoothie, tea, coffee or your favourite wellness drink.

Supporting Hormones Through Every Stage

Creatine’s connection to hormone health is a really exciting area of research. What we know so far is:

• It can reduce fatigue and brain fog during the luteal phase, the week before your period.

• It may support estrogen and progesterone balance by reducing the energy stress on your body.

• During perimenopause and menopause, creatine helps maintain muscle, protect bones and support brain health as hormone levels shift.

This makes creatine one of the rare supplements that can support women at every stage of life.

Choosing the Right Creatine

When adding any supplement into your wellness routine, quality is everything. For creatine, look for:

• Creatine Monohydrate, which is the most effective and well-researched form

• A clean, pure formula with no fillers or unnecessary additives

• A trusted brand that prioritises integrity and safety
  

If you’re ready to try it for yourself, start small, stay consistent and give your body time to build up its creatine stores. With daily use, you’ll really feel the long-term difference.

At Her Holistic Store, we only stock supplements that meet our strict non-toxic and hormone-safe standards. Click here to explore our HHS approved creatine. 

We’re here to make wellness simple and accessible. If you have any questions, reach out to us on social media or at connect@herholisticstore.com. We’d love to support you on your journey!