Not so long ago, creatine sat firmly in the realm of macros, lifting belts and gym bros discussing their personal bests — not exactly the kind of supplement you’d expect to find in the handbags of beauty editors or recommended alongside collagen and magnesium on TikTok. Today, however, that’s exactly where it’s heading, with creatine increasingly being embraced by women interested in everything from muscle recovery to cognitive health and healthy ageing.
“Creatine has traditionally been popular with male athletes and bodybuilders because they were the main focus of studies,” registered nutritionist Maria Ribeiro, who works with Innermost, a leader in evidence-led wellness supplements available at the likes of Faces and Namshi, tells MOJEH. “Historically there has been little consideration given to factors such as menstrual cycle fluctuations or female sex hormones.” Thankfully, that’s beginning to change, with a growing wave of female-focused research helping bring creatine into the mainstream and driving much of the buzz we’re seeing today.
So, what exactly is it, and what’s with all the hype? A naturally occurring compound made from the amino acids arginine, glycine and methionine, creatine plays a huge role in energy production, produced primarily in the liver, kidneys and pancreas before being transported to the muscles, where around 95 per cent is stored. From a performance perspective, it remains one of the most researched and effective supplements on the market, helping the body regenerate ATP — the immediate energy source used for muscle contractions. “This can improve strength, power, recovery and support lean muscle mass, especially when combined with resistance training,” explains Branko Desancic, assistant manager and fitness coach at The Bay Health Club in Dubai’s Al Barari.
Now, however, this increase in research among women also suggests that creatine may play an important role in supporting key life stages, particularly perimenopause and menopause, when declining oestrogen levels can accelerate losses in muscle mass, strength and bone density. Add to that the fact that women naturally produce less creatine than men (women typically have 20 per cent lower endogenous creatine synthesis rates and store roughly 70–80 per cent less creatine in our muscles in comparison), and it’s a surprise that its role in women’s health has remained under the radar for so long.
The potential benefits don’t stop at physical health — studies show creatine could help with perimenopausal brain fog and fatigue, largely due to its role in supporting energy availability within the brain. Apparently, supplementation could help improve certain aspects of cognitive function while reducing feelings of fatigue, particularly during periods of sleep deprivation, although the science remains very much a work in progress. “It definitely looks promising, but we need more direct evidence before making definitive claims,” explains Maria.
As to be expected, as more women and generations begin to tap into creatine, a myriad of products have been undergoing a rebrand, with plenty of new names also entering the market. Kourtney Kardashian Barker’s new wellness brand Lemme has introduced Creatine Body Toning Gummies as part of its launch pipeline, while brands such as Curated Beauty and Aeon Core are repackaging creatine through the lens of beauty, longevity and hormone health rather than athletic performance. Then there’s Mujo, a UAE-born creatine gummies brand built specifically for women founded by Kate Kerins, who spent years watching creatine get overlooked for women while working in the health and wellness space.
If you’ve been convinced to add creatine to your wellness arsenal, the good news is that it’s refreshingly straightforward. Available in everything from powders and sachets to gummies, consistency matters far more than timing, with most experts recommending between 3-5g of creatine monohydrate daily. While some evidence suggests taking it post-workout alongside protein and carbohydrates may support absorption, the most important factor remains taking it regularly. “For most people, I’d recommend 3-5g of creatine monohydrate daily,” says Branko
While creatine can certainly hold its own, pairing it with certain nutrients may also help maximise its benefits. “It can be taken alongside carbohydrates, or carbohydrates plus protein, which may enhance uptake into muscle cells through insulin-mediated pathways,” continues Maria. “For women specifically, ensuring adequate daily protein intake is crucial if muscle growth or maintenance is the goal. And when bone health is a priority, nutrients such as vitamin D and calcium — alongside resistance training — remain some of the most important complementary strategies.”
For a supplement with minimal side effects — a little water retention or stomach discomfort, usually only when taken in excess — and a growing body of promising research behind it, creatine makes an extremely convincing case for itself. More energy, better recovery and healthy ageing at a time when more women are looking to invest in their long-term wellbeing — why wouldn’t you give it shot?
At Home Creatine Heroes
From gummies to powders, these creatine products are putting a modern spin on a fitness classic
Featured image photographed by Jordan Tiger
Originally published in the July/August 2026 issue of MOJEH Magazine. Subscribe here
