Creatine: Is It Right for You?

Creatine for Women: Strength, Focus & Hormonal Support

Creatine isn’t just for bodybuilders. It’s one of the most studied and effective supplements for women’s health, strength, and brain function. If you’ve ever wanted to feel stronger in the gym, think clearer during your cycle, or recover faster, this is your sign.

💪 What Creatine Monohydrate Actually Does

Creatine helps your body produce ATP (adenosine triphosphate), the main fuel source for short, explosive movements like lifting weights, sprinting, or high-intensity workouts. Most people only store enough ATP for a few seconds of effort. Supplementing with creatine increases those stores, helping you perform better and recover faster.

More ATP = more strength, less fatigue, and better results from your workouts.

🧠 Brain & Hormonal Benefits

Research shows creatine also supports cognitive function by improving memory, aiding decision-making, and boosting mental clarity, especially under stress or sleep deprivation.

For women, creatine may be extra helpful during:

• Menstruation & PMS (when brain fog and fatigue are common)

• Pregnancy (studies suggest it may support fetal health and reduce complications)

• Menopause (when estrogen drops and muscle loss becomes a concern)

💧 What About Bloating?

There’s a myth that creatine causes bloating. The truth? Creatine draws water into your muscle cells, not under your skin. That intracellular water actually helps muscles look more defined, full, and sculpted, not bloated. The weight on the scale might go up a smidge, but only because you're better hydrated.

🌙 How to Take Creatine

Creatine monohydrate is the most research-supported version of creatine. I'm not saying the other types won't work, but they're not well researched and they're not any cheaper. Monohydrate is the way to go.

• Take 3–5g of creatine monohydrate daily

• No need to “load” or “cycle” it

• You don't need to time it around your workouts

• Mix it with water, juice, or your daily protein shake (my personal fave)

☀️ Final Thoughts

Creatine is naturally found in meat, but you'd need to eat A LOT (like 6+ pounds of chicken) to see optimal results. If you eat meat once or twice a day, you can lower your daily creatine dose to 3 or 4 grams instead of 5.

I've been taking creatine on and off for years. Whenever I start it after taking a break, my muscle definition absolutely POPS, I can focus better, and I have better workouts. Beyond the research, I've talked to a lot of gym girlies about their experience with creatine. The verdict?....we love it.

Try it and let me know how you like it! Any other supplements you're loving right now? I'd absolutely love to hear from you. Email me info@gymstrology.com

With strength and stardust,

Destiny Golden