But as interest in creatine skyrockets online, so do more questions<\/a> about the supplement\u2019s effectiveness, potential side effects and specific benefits for women.<\/p>\n Creatine is a naturally occurring compound made from amino acids. While most people get small amounts of it through protein-rich foods like seafood and red meat, synthetic creatine supplements have also become popular in the health and wellness space. <\/p>\n Today, it\u2019s offered in various forms: pills, powders, chews and even gummies<\/a>.<\/p>\n \u201cSupplementing with creatine helps increase the intracellular pool of creatine in skeletal muscles, which then improves the ability of muscles to create cellular energy,\u201d Emily Eastman, a registered dietitian nutritionist and functional medicine practitioner at Sarah Wragge Wellness<\/a>, told The Post. \u201cThis helps improve muscle strength, work output, power production, spring performance, and muscle mass.\u201d<\/p>\n It\u2019s not just anecdotal accounts. One study<\/a> revealed that people who added creatine to their diets made greater strength and muscle mass gains after 12 weeks of strength-training than those who took a placebo.<\/p>\n Even more compelling, some more recent research<\/a> suggests the advantages of creatine use may go beyond athletic performance \u2014 pointing to potential roles in supporting brain function, promoting healthy aging and regulating blood sugar levels.<\/p>\n While many brands continue to focus on creatine\u2019s strength-building benefits, some are now acknowledging these broader advantages. Bloom<\/a>, a leading name in the creatine market, has also emphasized creatine\u2019s unique advantages for women. <\/p>\n \u201cCreatine has long been known in the fitness community, especially among men,\u201d explained Erica Tam, the senior vice president of brand at Bloom Nutrition. \u201cBut, more and more women are discovering its research-backed benefits, and turning to creatine to build lean muscle, improve strength, and enhance cognitive function.\u201d<\/p>\n A 2021 study<\/a> found that women naturally have 70 to 80% lower creatine stores than men. After diving into this data, Bloom began looking at developing creatine products<\/a> that would help address the gap.<\/p>\n \u201cAt Bloom, we aim to provide women with an array of wellness options so they can choose what works best for their unique routines and lifestyles,\u201d Tam explained. \u201cBoth of our creatine products contain 5 grams of the most clinically studied form of creatine to deliver science-backed benefits in formats women can easily fold into their lives.\u201d<\/p>\n Last year, the company launched Creatine Monohydrate Powder<\/a>, which Tam says is ideal for consumers who may want to tailor dosage. Earlier this month, they also introduced berry-flavored Creatine Gummies<\/a>, available exclusively on TikTok Shop<\/a>. The gummies are a simple alternative for anyone who might prefer something mess-free to take on the go.<\/p>\n As with any supplement, it\u2019s important to consult a physician before use. For more information on the benefits, risks, and science behind creatine, The Post spoke with two registered dietitians.<\/p>\n Creatine FAQs<\/p>\n What does creatine do?<\/strong><\/p>\n \u201cCreatine can support exercise performance, muscle recovery, bone health, mood, age-related muscle loss and cognitive performance,\u201d Eastman explained.<\/p>\n Eastman explained that a supplement increases the intracellular pool of creatine in skeletal muscles, which can improve the ability of muscles to create cellular energy. With more energy, it\u2019s possible to create more powder during workouts and even improve muscle mass and strength.<\/p>\n How does creatine support cognitive health?<\/strong><\/p>\n As far as creatine benefits go, Eastman said that the supplement has also been linked to improvements in memory, attention span and information processing speed.<\/p>\n \u201cAgain, much of this is due to the capability of creatine supplementation, helping with adequate energy production in the cells,\u201d said Eastman, who has over 25 years of experience in nutrition. <\/p>\n \u201cIf neurons are able to constantly make cellular energy (ATP), it will better support their overall function in the brain.\u201d<\/p>\n Creatine dosage: How much should you take?<\/strong><\/p>\n According to Sahar Berjis<\/a>, a registered dietitian and founder of Inner Health and Wellness, most people do well with 3 to 5 grams of creatine per day.<\/p>\n \u201cFor healthy individuals, long-term use at recommended doses appears safe,\u201d explained Berjis. \u201cWe always encourage: start small, see how your body tolerates it, then build gradually if needed.\u201d<\/p>\n Research<\/a> has indicated that consuming creatine immediately after a workout is more effective than taking creatine pre-workout.<\/p>\n Creatine side effects<\/strong><\/p>\n Berjis noted that some people once believed high doses of creatine could harm the kidneys or liver. However, she explained that there is little research supporting this concern in healthy individuals. That said, creatine can still cause some potential side effects.<\/p>\n \u201cThe most common side effect is mild water retention,\u201d she pointed out. \u201cMuscles hold on to more water, which often just makes them look fuller.\u201d<\/p>\n Creatine use can also cause weight gain, generally as lean body mass, according to the Mayo Clinic<\/a>, <\/p>\n Is there anyone who should not take creatine?<\/strong><\/p>\n According to experts, certain people may need to avoid creatine due to potential health risks. These include:<\/p>\n What should you look for in the best creatine supplements?<\/strong><\/p>\n \u201cHere\u2019s the golden rule: Less is more,\u201d Berjis shared. \u201cThe most researched and effective form is creatine monohydrate.\u201d<\/p>\n Berjis has suggested skipping the blends with flashy extras or long ingredient lists. Instead, she recommends opting for clean companies that do third-party testing and have years of research behind their products. \u201cA good creatine supplement should be pure and simple, and transparent.\u201d<\/p>\n This article was written by Miska Salemann<\/a>, New York Post Commerce Writer\/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson\u2019s Blueprint Longevity Mix<\/a> to home gym elliptical machines<\/a> to Jennifer Aniston\u2019s favorite workout platform<\/a> \u2013 often with her adorable one-year old daughter by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.<\/p>\n \t\t\t\t\t\t![\"Woman](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/09\/creatine.jpg\")
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