Do I need Creatine?

There’s never been more conversation around Creatine for women. And we’re here for it.  But not all claims about creatine are evidence-led. Is it right for you? This blog will help you decide. 

1. What actually is Creatine? 

Creatine is a naturally occurring compound synthesised by the liver, kidneys, and pancreas from three amino acids. Roughly 95% is stored in skeletal muscle, with the remaining amount distributed in other tissues like the brain.This is central to the production of ATP, often called the body’s energy currency, which provides the energy our cells need to power everyday functions. The body loses around 1-2% of its creatine store daily (more during exercise, stress or illness). Part of this is replaced through the body's own synthesis; the rest comes from food (primarily meat and fish) or supplementation. Creatine occurs naturally only in animal foods, so vegans, vegetarians and those eating a lower-meat diet typically have a lower baseline creatine store.

2. Why does it matter more for women? 

Even though 95% of creatine is stored in muscle*, women’s naturally produced creatine stores are 70–80% lower than men**. This is one key reason why creatine may be worth considering, especially if you strength-train and you’re over 18. Creatine may also offer varying benefits for women that go beyond exercise, mainly because it can aid cellular energy. And the possible value of creatine becomes even more pertinent if you are in perimenopause or older, as emerging evidence suggests that not only might there be benefits for supporting muscle mass which declines post-menopause, but that there may also be a positive impact of consistently taking creatine, on memory and cognition. 

3. Do I need Creatine even if I don’t go to the gym? 

Honestly, it depends on various factors - your age, diet, activity levels and life stage are just a few considerations but the potential benefits are well established beyond the gym. After all, life asks a lot of women. And workouts aren’t the only demands on your mind and muscle. 

For example, because creatine works by supporting energy production at a cellular level, it may be highly beneficial during phases of your menstrual cycle when you might experience lower energy levels***. Studies also suggest that creatine can support cognitive function(*4), particularly during periods of physical or mental stress, such as sleep deprivation, or in older individuals who may have lower natural creatine stores. 

4. Is Creatine right for me? Questions to ask yourself 

First let’s focus on food. Red meat and seafood are the main sources of dietary creatine. A medium steak - around 200g in weight - provides around 0.5g of creatine; a serving of spaghetti bolognaise provides around 0.3-0.7g of creatine and a salmon fillet a little under a gram. The recommended daily intake for women is 3-5g. So, if you are active, are looking for muscle mass support and feel your energy could be better, reviewing how much creatine you’re getting from your diet across a week is a good place to start. Bear in mind that plant foods do not naturally contain creatine.

5. When might I NOT need Creatine? 

Not everyone needs or should take creatine. If you have a healthy diet with lots of creatine-rich foods and you do not exercise regularly you may be getting what you need. We also don’t recommend creatine supplements if you are under 18s; if you are pregnant or breastfeeding; for women who have endometriosis or adenomyosis, or if you have thyroid conditions. We also don’t advise you to take creatine if you have kidney disease. And if you are on any prescribed medication, please check with your prescribing pharmacist or doctor.

6. What to look for in a Creatine supplement  

Creatine monohydrate is the most commonly available form of creatine available. It refers to a creatine molecule that is chemically bound to a water molecule. This variation is the most extensively studied in scientific research. Not all supplements provide monohydrate so that should be the first thing you check. Those that do may include only that, while others, for example Wild Nutrition’s Creatine Complex, are formulated with other nutrients that may be additionally beneficial, for example Vitamin C which supports energy levels and Magnesium which contributes to normal muscle function and reduction of tiredness and fatigue. Always check your creatine has been third-party tested for premium quality reassurance.

 

If you’re in any doubt about whether creatine is right for you, reach out. At Wild Nutrition we have a team of registered nutritional therapists offering free consultations 6 days a week, from 8am to 7pm. With over 40,000 consultations to date and 100% positive feedback, we’re here to guide and support your health journey. Book your free consultation today. 

There’s plenty more to unpack. Deep dive into our formulator Isabelle Nunn’s complete Q&A on Creatine Complex. 

 

* Gutiérrez-Hellín, J. et al. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations-A Narrative Review. Nutrients. 2024 Dec 29;17(1):95

** Smith-Ryan, A. et al. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients 2021 Mar 8;13(3):877

***Smith-Ryan, A.E., DelBiondo, G.M., Brown, A.F. et al (2025) Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause. Journal of the International Society of Sports Nutrition, 22(1) :2502094.

(*4)Candow, D.G. et al. “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Med 53 (Suppl 1), 49–65 (2023).

Gordji-Nejad A. et al. (2026)Single-Dose Creatine Reduces Sleep Deprivation-Induced Deterioration in Cognitive Performance. Nutrients;18(8):1192.