Creatine Makes Women Gain Weight?
False. Let’s clear this up.
A few months ago, I posted about creatine and got flooded with questions specifically from women worried it would make them “big.” This myth ends now.
What Is Creatine?
Creatine is a natural compound stored in your muscles as phosphocreatine, which helps regenerate ATP, your body’s fuel during high-intensity efforts such as takedowns, scrambles, heavy lifts, transitions, and mental work.
You make some naturally. You get some from red meat and fish. But most athletes benefit from supplementing.
Where the Weight Gain Myth Comes From
Creatine pulls water into your muscle cells. It does not add body fat. Yes, the scale might go up 1–3 lbs, but that’s intracellular hydration. It’s helping your cells function better, not making you bloated. And it’s usually not noticeable.
More importantly: stop letting a $5 scale decide your worth. Focus on strength, performance, and how you feel. Unless of course you’re competeing and need to make weight. Then, things may need to be tailored.
Why Women Should Use Creatine
Women have lower baseline creatine due to less muscle mass and hormonal fluctuations
Women are more at risk for depression. Creatine may support mood, mental clarity, and cognitive function
It’s shown to help preserve strength and lean mass in post-menopausal women
I’ve taken it for years (even during weight cuts for competition) and it’s never negatively affected my weight
Brain Health & Sleep Deprivation
Creatine supports brain energy metabolism. For women in high-demand roles such as combat athletes, military, healthcare,and parenting, creatine may help maintain focus, decision-making, and reaction time under stress or limited sleep.
Is It Safe?
Yes. A 2020 systematic review found no link between creatine and serious adverse events in women. There are reports of GI upset at higher doses. Most concerns are outdated or based on misinformation.
Dosing & Type
Daily use: 3–5 grams per day
Sleep-deprived or travel stress: 5–20 grams (single or split dose)
If you’re new to it or have a sensitive gut, start low and increase gradually
Go with Creatine Monohydrate
My pick: Momentous Creatine Monohydrate for quality and purity (link below)
Bottom Line
Take 5 grams of creatine monohydrate.
Every day.
Take a higher one time dose for occasional sleep deprived states.
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Dr. Megan Lisset Jimenez
Connect with Me
Let’s keep the conversation going:
📱 Instagram: @dr.meganjimenez
📘 Facebook: Megan Jimenez, DO
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Momentous Link:
https://www.livemomentous.com/?mct=k5_ZkjDv&utm_source=current&dc=MeganJimenez&ref=k5_ZkjDv
References:
de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ. Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis. Nutrients. 2020 Jun 15;12(6):1780. PMID: 32549301.
McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Oral creatine monohydrate supplementation improves cognitive performance requiring speed of processing under conditions of sleep deprivation. Psychopharmacology (Berl). 2007 Jan;185(1):93–99. PMID: 16874596.
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. PMID: 33800439.
