Should I be taking creatine? The experts answer…

Fitness influencers, runners and everyday gym-goers are singing its praises, so we asked the experts to break it all down – from the benefits and myths, to how it might work differently for men and women.

You can get some creatine from your food, especially red meat, poultry and fish. If you’re vegetarian or vegan, or don't get much of these foods in your diet, you can get it in supplement form, too – either powder that you mix with water or pills and gummies.

“I think it’s so popular at the moment as so many experts back it – because it’s so well researched,” says Megan Hallett, women’s health expert and author of The Happy Balance. “There can be a lot of confusion around supplements on social media, but for creatine, there’s evidence it’s a safe and effective supplement.”

“I’ve also noticed more women using creatine,” says GQ. “I think because there’s more education round the fact that creatine doesn’t make women ‘bulky’ – instead people find that it can help grow muscle,³ improve metabolism4 and enhance endurance.”⁵

“It can be a really effective tool in boosting performance,” says Megan. “Creatine helps energy production by increasing the availability of ATP¹ – our body’s energy currency, especially during short bursts of intense activity,” she explains.

This improves energy supply to muscle tissue and helps to enhance the effect of resistance training on muscle strength during high-intensity exercise and weight-lifting sessions.

Some emerging research⁷ suggests it might have cognitive benefits, like improving memory in healthy older adults – handy if you’re doing a more complex workout. However, larger robust clinical trials are needed to fully support this.

Beyond the workout gains, some emerging evidence suggests it may help peri- and post-menopause symptoms. Changing hormones during the menstrual cycle influences your body’s ability to balance creatine levels, and researchers⁸ have found that supplementing during your cycle might help ease symptoms and give extra cognitive and sleep benefits Although, creatine in women’s health is an understudied area and requires better quality studies to confirm these potential benefits.

“It might also positively impact bone density, which is a key consideration post-menopause,” says Megan. One recent study⁸ showed that taking creatine supplements – in combination with resistance training – may counterbalance muscle, bone and strength loss for women with menopause.

While there’s some emerging research in this field, more research in women’s health and creatine is needed to say for sure if these benefits are true. What we do know is that creatine helps increase physical performance in successive bursts of short-term, high intensity exercise and can enhance the effect of resistance training on muscle strength – so male or female you should still be able to get these benefits.

“Though some research shows that taking it with carbs or protein may improve the body’s ability to use it,” says Jo. Consistency is also key, so you may as well maximise the power of habit-stacking and pair it with your pre- or post-workout snack.

“Creatine is different to protein powder, so you can use both as part of a healthy supplement routine,” says Megan. “Try them both in a post-workout shake or smoothie.”

Water retention and weight gain are the most common ones.⁸ “Some people worry about water retention, but it’s important to clarify where this water is stored,” explains GQ. “Creatine pulls water into muscle cells, not under the skin, which means muscles may look fuller and more hydrated, not bloated.”

Scrimping on the water won’t help – always stay well-hydrated, especially if you’re working out intensely.

Everyone is different so some people can still get side effects if they take the recommended dose – always speak to your doctor before adding a new supplement to your routine.

So, you should be able to safely add this supplement to your roster and reap some big workout and health gains, no matter your life stage. However, speak to your doctor or a healthcare professional before adding any new supplements into your routine to make sure it’s suitable for you.

Keen to get started? Read more about the different types of creatine.