{"id":254612,"date":"2025-09-25T22:10:14","date_gmt":"2025-09-25T22:10:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/254612\/"},"modified":"2025-09-25T22:10:14","modified_gmt":"2025-09-25T22:10:14","slug":"what-researchers-think-of-creatine-for-women","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/254612\/","title":{"rendered":"What Researchers Think Of ‘Creatine For Women’"},"content":{"rendered":"

There\u2019s no shortage of creatine options<\/a> in the supplement aisle. That\u2019s because it\u2019s one of the most-researched, low-risk supps you could add to your routine. Even better: It has proven perks. Creatine<\/a> gives your muscles more energy, which, in theory, means that during a workout you might be able to go for that extra rep<\/a> or shave a millisecond off your sprint<\/a>. For high-performance athletes, even the tiniest of edges can add up. And, for everyday exercisers, that small boost could help you get that much closer to your goals<\/a>.<\/p>\n

If you’ve been paying attention, you might have noticed a new group of creatine supplements popping up at your local GNC: ones that claim to be made specifically for women. (One brand aptly calls it \u201cSHEatine<\/a>.\u201d) As you look at the oftentimes pink bottles, you also might wonder: Is there any reason for women to be taking special creatine?<\/p>\n

We asked researchers and, in short, they\u2019re not convinced. Here\u2019s why\u2014and how to make sense of that growing creatine section. <\/p>\n

Meet the experts:<\/strong> Lauren Colenso-Semple<\/a>, PhD, is a researcher and science communicator specializing in female physiology, exercise, and nutrition. Abbie Smith-Ryan<\/a>, PhD, is the associate chair for research for the Department of Exercise and Sport Science and co-director of the Human Performance Center at the University of North Carolina Chapel Hill. <\/p>\n

What\u2019s so special about creatine supposedly formulated for women?<\/strong><\/p>\n

It\u2019s hard to say, since there really isn\u2019t anything different\u2014or consistent\u2014about the products branding themselves as \u201ccreatine for women.\u201d<\/a> Right up front, it\u2019s important to know that there\u2019s nothing unique about how female bodies take in and use creatine<\/a> compared to male ones. \u201cIt\u2019s exactly the same process,\u201d says Lauren Colenso-Semple, PhD, a researcher who specializes in female physiology, exercise, and nutrition. \u201cThe way that our muscles store creatine is the same and the way that we use the energy [from it] is the same.\u201d <\/p>\n

Since women generally have less muscle mass on their bodies, they might have fewer creatine stores, but this also doesn\u2019t mean that we need to supplement with more of it, Colenso-Semple notes. Three to five grams is the scientifically-backed recommended dose for both men and women. <\/p>\n

Creatine Options That Experts Actually Recommend\"Chevron\"Chevron\"Creatine\"<\/a>Thorne CreatineCredit: Joe Lingeman\"Micronized<\/a>Optimum Nutrition Micronized Creatine Monohydrate CapsulesCredit: Joe Lingeman\"Creatine\"<\/a>Momentous CreatineCredit: Joe Lingeman\"Micronized<\/a>Optimum Nutrition Micronized Creatine Monohydrate Powder, Blueberry Lemonade<\/p>\n

Taking a closer look at the branded-for-women products themselves, multiple include the addition of collagen<\/a> and branched chain amino acids<\/a> (BCAAs) and quite a few mention an ability to specifically help grow your glutes or reduce cellulite<\/a>\u2014claims that Colenso-Semple calls \u201cegregious\u201d because they\u2019re so out-there. It\u2019s unclear as to where those claims come from in the first place, and the brands themselves don\u2019t exactly explain either. \u201cCreatine isn\u2019t a magic booty grower,\u201d says Abbie Smith-Ryan, PhD, the associate chair for research for the Department of Exercise and Sport Science at University of North Carolina, Chapel Hill. <\/p>\n

At its most basic function, creatine helps give your muscles a slight energy boost<\/a>. If you\u2019re someone who is working your glutes<\/a>, it could help you work them harder, therefore aiding in muscle growth in an indirect way. But, this is true for any muscle group you work while taking creatine, so there\u2019s really no reason to connect it with your derriere. Plus, creatine itself won\u2019t result in significant changes in your physique, says Colenso-Semple. For any body recomposition goals<\/a>, you\u2019re going to want to follow a consistent, progressively overloaded training regimen and eat enough protein<\/a> to support muscle growth.<\/p>\n

WH+ has just that plan to support glute growth. Try our six-week Glute Gains Challenge<\/strong><\/a>. <\/p>\n

A closer look at other ingredients you might find in creatine for women:Collagen<\/p>\n

When it comes to the decision to add collagen and BCAAs, the researchers are also puzzled. First, collagen is \u201cthe worst protein source you can take for muscle,\u201d according to Colenso-Semple, who says that it doesn\u2019t stimulate muscle growth as effectively as whey, pea, or soy protein, which are options you would find in standard protein powders. <\/p>\n

Typically, collagen supplementation is used for beauty purposes<\/a>. It\u2019s a protein that plays a role in skin looking young, smooth, and healthy\u2014and it declines naturally as both men and women age, leading to wrinkles. <\/p>\n

While there are things you can do to build up your collagen<\/a>, supplementation actually isn\u2019t a proven method. Compared to creatine, which has a lot of research supporting its usage and benefits, the data on collagen is lacking. \u201cI\u2019m not sure that collagen works; I\u2019m sure that creatine works,\u201d Smith-Ryan notes. <\/p>\n

BCAAs<\/p>\n

Meanwhile, BCAAs aren\u2019t a category of supplement that you need to reach for\u2014and is often described as an \u201cold-school\u201d approach to muscle-building, especially compared to just going for straight protein<\/a> or protein powder<\/a>, says Colenso-Semple. <\/p>\n

Why? BCAAs are a group of three specific amino acids that are thought to play an important role in muscle growth. But if you eat enough protein in your diet or supplement with a protein powder, you\u2019re already getting more amino acids than just those three, and you don’t need to supplement with BCAAs.<\/p>\n

Related StoriesCreatine HCL<\/p>\n

Whether marketed to men or women, you also might notice that some creatines are creatine HCL, which is different from the more common (and more studied) creatine monohydrate. This isn\u2019t something that would matter more for men versus women\u2014because again, there\u2019s no reason that creatine needs to be different based on sex\u2014but it\u2019s important to know the difference. <\/p>\n

Some bottles claim that creatine HCL is more concentrated and absorbs better, but in reality, creatine monohydrate is easily absorbed by your cells too. We\u2019re talking about 4.9 grams for every 5 grams that you take, says Colenso-Semple. With creatine HCL, which can be more expensive, \u201cyou\u2019re essentially wasting your money,\u201d she says.<\/p>\n

Are there any other possible reasons why women would need special creatine?<\/strong><\/p>\n

According to the experts, the answer is a pretty decisive no. \u201cWomen are going to metabolize and utilize creatine the same as a man,\u201d Smith-Ryan says, so there really isn\u2019t a reason to grab a bottle that seems to be marketed toward a specific sex. <\/p>\n

Related Stories<\/p>\n

For the most part, it shouldn\u2019t hurt if you wanted to go with an option that is directed at women, but you do want to consider two things: First, creatine is a relatively cheap supplement, Colenso-Semple says. Some of the brands that make creatine for women do so for twice the cost. (A good price range to look for? Less than $0.50 per serving.) Secondly, you\u2019ll also want to be mindful of the additional ingredients. We know that creatine is safe on its own, but we have less data vouching for other supps that are getting mixed into these bottles, Smith-Ryan says. <\/p>\n

It might feel tempting to go for a product that claims it\u2019s made specifically for you, but in this case, there really isn\u2019t a reason to. \u201cIt doesn\u2019t hurt if you want to try it, but understand that you aren\u2019t getting an additional benefit,\u201d Colenso-Semple says.<\/p>\n

Find the Perfect Women’s Health Training Program for You\"Chevron\"Chevron\"Headshot<\/p>\n

Olivia Luppino is an editorial assistant at Women\u2019s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine\u2019s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She\u2019s currently training for the New York City marathon.<\/p>\n