10 Reasons Creatine is for Women
An underutilized supplement
I’ve been in this industry for almost 2 decades. I’ve recommended creatine to thousands of men.
But I’ll be honest, I never pushed it on women the way I should have. I didnt think of it as a female supplement.
Then I watched my wife use it…and LOVE IT.
Which then I learned women naturally store 70-80% less creatine in their muscles compared to men.
Women are walking around with about a quarter of the creatine stores that men have. On top of that, women consume less dietary creatine because they tend to eat less red meat. So they’re producing less AND getting less from food.
Why do women get cranky and hangry? All other factors being equal, maybe its a lack of creatine
This creates a chronic energy deficit in both the body and brain.
Something I realized years ago from training women is how many women normalize feeling tired and unhealthy
This gets blamed on “hormones” and part of the menstrual cycle, but in reality women are undernourished.
Something as simple as “eat more protein” is life changing when a girl finally does it and finally recovers normally, doesnt get uncontrollable cravings, and finds her moods stabilize.
Circling back to my wife
If you’ve followed me for a while, you might know my wife is a very healthy, physically active woman, and a mom of 3.
Motherhood affected her in same the ways it does every mother: broken sleep, brain fog, patience worn thin, energy depleted before noon.
Especially having 3 kids in only 4 years, Ages 3, 1.5, and 1 month old, having “mom brain” is to be expected.
The first two kids, I watched her struggle. My wife is incredibly disciplined, and after each birth she’d start pelvic floor rehab, core rehab, be walking, and work her way back into her lifting and dancing routine.
But this process was never perfect. She’d wake up after a rough night with the baby and move through the morning like a ghost. Her dance practice, something she loves deeply, became a gamble depending on how much sleep she got.
She tried everything. Magnesium for sleep quality. Blood sugar management through better nutrition. Morning sunlight for circadian health. These helped, but nothing made an outsized impact on energy levels.
Then she started taking creatine.
I didnt tell her to do this. It was her own idea the past year during this third pregnancy. Creatine has been in the news A LOT due to new research showing its positive effects on cognitive health. It seemed like something worth trying.
She started taking 5-10 grams daily.
Within days, there was a difference in her alertness and focus.
Anyone with a wife and kids can attest that “pregnant mom brain” is a real thing. Your wife will have funny lapses in memory, overlook obvious details, mix up facts that she never normally would.
The creatine had a cognitive effect.
Within weeks, she was lifting heavier than ever, dancing with remarkable sharpness considering she was pregnant, and her overall energy levels and mental patience were much higher.
Nothing else had changed. Both our kids are toddlers. The demands were still there.
The creatine was making a remarkable difference.
Watching that transformation is why we launched creatine as our first supplement for Ferta.
10 Reasons Why Women Need Creatine More Than Men
Supports pregnancy and fetal development – Creatine demand increases substantially during pregnancy for fetal brain, heart, and tissue development. Maternal supplementation may support placental function and fetal growth, with emerging research suggesting neuroprotective benefits for the developing infant.
Preserves lean muscle during aging – Women lose muscle mass more rapidly after menopause due to declining estrogen. Creatine supplementation combined with resistance training significantly improves lean mass retention and strength gains in postmenopausal women compared to training alone.
Supports cognitive function and mood – Women have approximately 70-80% lower endogenous creatine stores in the brain compared to men. Supplementation has shown improvements in memory, processing speed, and may help buffer against cognitive decline during hormonal fluctuations.
May reduce bone loss risk – Emerging research suggests creatine combined with resistance exercise improves bone mineral density markers and reduces bone resorption, particularly relevant for women at higher osteoporosis risk post-menopause.
Safe with no masculinizing effects – Creatine does not cause significant water retention bloating or weight gain in women at standard doses. It doesn’t affect hormones like testosterone and won’t produce “bulky” physiques—any mass gains are lean tissue from improved training capacity.
May alleviate depressive symptoms – Creatine augmentation has shown promise in clinical trials for treatment-resistant depression, with women potentially showing stronger responses than men. The mechanism involves restoring brain energy metabolism affected during hormonal transitions.
Enhances high-intensity exercise performance – Creatine increases phosphocreatine availability for ATP regeneration, improving power output during short-burst activities like sprints and resistance training. Women respond similarly to men in performance metrics despite lower baseline creatine stores.
Improves recovery and reduces muscle damage – Women experience greater exercise-induced muscle damage during certain menstrual cycle phases. Creatine supplementation reduces markers of muscle damage and inflammation, accelerating recovery between training sessions.
Helps manage blood sugar regulation – Creatine enhances glucose uptake into muscle cells by increasing GLUT4 transporter activity. Studies show improved glycemic control when combined with exercise, relevant for women managing insulin sensitivity.
Supports mental energy during sleep deprivation – Women, particularly new mothers or shift workers, show cognitive resilience benefits from creatine during sleep restriction. The brain relies heavily on phosphocreatine for ATP during metabolic stress, helping maintain mental performance.
The Protocol
Dose: 5 grams daily for physical benefits. 5-10 grams for cognitive benefits.
Timing: Doesn’t matter. Take it when you’ll remember. Mix it in water, coffee, a smoothie — it dissolves clear and has no taste.
Form: Creatine monohydrate. Don’t fall for expensive alternatives. Monohydrate is the most researched form by far.
Duration: Indefinitely. No cycling needed. Benefits accumulate with consistent use.
The Bottom Line
Creatine is one of the most well-researched, effective, and safe compounds you can put in your body.
The fact that most women don’t take it, while most serious male trainees do, is a messaging failure. Creatine is far more than a “gym bro” supplement.
We built Ferta Creatine for women like her, mothers, women trying to conceive, women who refuse to accept fatigue as the price of a demanding life. Micro-ionized, pharmaceutical-grade, third-party tested, no fillers.
Pre-order now at fertasupplements.com. First 100 orders get 20% off with code PREORDER.