Creatine Monohydrate

Is It Safe?

Yes. Creatine monohydrate—the most common and well-studied form—is incredibly safe when taken in recommended dosages (typically 3–5g per day).

The myth that creatine damages kidneys? That’s long been debunked in healthy individuals. If you have pre-existing kidney issues, talk with your healthcare provider. But for most people, creatine is very low-risk.

Creatine for Women: Let’s Clear the Air

Let’s tackle one of the biggest (and most outdated) misconceptions in the supplement world: “Creatine is just for guys who lift weights (aka the gym BROS).” 👎

Not true.

Creatine is just as safe and effective for women as it is for men. In fact, women may benefit from it even more in some ways—especially when it comes to preserving muscle mass, supporting hormonal health, and improving cognitive performance.

So why the hesitation?

Honestly, there’s been a long-standing stigma that creatine will make women “bulk up.” But here’s the truth: creatine doesn’t magically build giant muscles. What it does do is help support your body’s ability to train harder, recover faster, and maintain lean muscle—especially important for women as they age or enter perimenopause and beyond.

Here’s what the science says:

✅ Muscle Strength & Recovery: Women who take creatine in conjunction with resistance training consistently show improved strength and faster recovery.

✅ Body Composition: Creatine may actually improve body composition over time—not by bloating you, but by helping you build lean tissue and increase energy expenditure.

✅ Brain Health: Some studies show creatine supplementation may reduce mental fatigue and support memory and processing speed—especially in women with low dietary creatine (like vegetarians or those who eat minimal red meat).

✅ Hormonal Support: Emerging research is exploring creatine’s impact on mood and cognition during hormonal shifts like pregnancy or menopause.

If you’re a woman who trains regularly, wants to support healthy aging, or is simply looking to improve energy and recovery, creatine deserves a spot on your shelf.