Creatine for women: what it is and who should ask a doctor first

In short

• Creatine is a compound your body makes and stores mostly in your muscles.
• It is one of the most researched supplements. Reviews of that research describe it as well tolerated in healthy adults at the amounts usually studied.
• If you have a kidney condition, are pregnant or breastfeeding, or take regular medication, speak to your doctor before starting.

What creatine is

Your liver, kidneys and pancreas make about a gram of creatine a day, and a diet that includes meat and fish supplies roughly another gram. Almost all of it ends up in your muscles, where it helps supply energy for short bursts of effort, such as lifting, climbing stairs or getting up from a chair.

What the research says

Most creatine studies were done on athletes and younger men, but research on women and older adults has grown. In 2016 the European Food Safety Authority concluded that taking 3 g of creatine a day enhances the effect of resistance training on muscle strength in adults over 55. The key words are "with resistance training": creatine supports the work, it does not replace it.

How much people take

Studies commonly use 3 to 5 g a day. Some people start with a larger "loading" amount for a week, but it is not necessary; a steady daily amount reaches the same level in about a month. Creatine monohydrate is the form with the most research behind it.

Who should ask a doctor first

• Anyone with a kidney condition or reduced kidney function
• Women who are pregnant or breastfeeding, because research in this group is limited
• Anyone who takes regular medication, especially medicines that affect the kidneys
• Anyone under 18

Creatine can also raise the creatinine number in a routine blood test, which doctors use as one sign of kidney health. If you take creatine, tell your doctor before a blood test so the result is read correctly.