Clearing Up the Creatine Misconception

This week, I had an interesting conversation with a colleague. She mentioned that a doctor she works with didn’t want to recommend creatine supplementation to a patient because it could cause weight gain. Weight gain can sound like a red flag. But, in this case, it’s not the weight gain we typically worry about—it’s water retention, and it actually has benefits.

With that in mind, I thought I’d try arm my colleague (and you!) with some solid evidence on the health benefits of creatine, especially since it’s something Dr. Stacy Sims, a well-respected nutrition scientist and physiologist, has been recommending specifically for women, especially those in peri-menopause and beyond. Creatine might be the missing piece for women looking to support their health, both physically and mentally, as they age.

Let’s break down some of the key benefits and why this “weight gain” is actually something positive.

Benefits of Creatine Supplementation

• Muscle Mass and Strength: Creatine helps increase muscle mass and strength by boosting phosphocreatine stores. This increase fuels ATP production, giving you the quick energy needed during high-intensity exercises (1, 3, 4).
• Improved Exercise Performance: It’s known to enhance performance in activities like weightlifting and sprinting, helping with strength, power, and endurance (2, 3).
• Recovery and Injury Prevention: Creatine also aids in muscle recovery and may prevent injuries by promoting water retention in muscles, which helps with cramping (2, 4).
• Cognitive Benefits: Alongside physical perks, creatine supports brain health by raising phosphocreatine levels, potentially improving cognitive function and providing a neuroprotective boost (3, 4).

Importance of Creatine for Women

Dr. Stacy Sims, a well-known expert in exercise physiology and nutrition, has been vocal about the unique benefits of creatine for women across various life stages, but especially during peri-menopause, menopause, and beyond. Here’s why it’s such a good fit:

Women naturally have about 70-80% lower creatine stores than men, making supplementation particularly impactful. Dr. Sims recommends it for women who want to support brain health, manage mood shifts, and even protect against cognitive decline that can come with hormonal changes. Additionally, creatine’s role in muscle preservation and recovery becomes especially valuable as women age, helping maintain strength and power. So, that “water weight”? It’s actually a big win (6, 7).

Weight Gain from Creatine Supplementation

Yes, creatine can lead to a slight increase in weight, but this is mainly due to water retention in the muscles—a process called cell volumization. This extra water not only makes muscles look fuller but also supports the growth of muscle fibers over time. With consistent exercise and supplementation, this initial water weight can contribute to lean muscle gains (2, 4).

Bottom Line

So, if you or someone you know is hesitant about creatine because of the fear of “weight gain,” know that the science tells a different story. Creatine offers significant benefits that go well beyond muscle strength—it’s an ally for brain health, recovery, and even cognitive resilience, especially for women as they age.

For those who want to quick refresher, check out Dr. Stacy Sims’ video on this topic: Dr. Sims’ Advice to All Women: Take Creatine.

Sources

1. Creatine in Health and Disease – PMC
2. What is Creatine? Potential benefits and risks – Harvard Health
3. 10 Health and Performance Benefits of Creatine – Healthline
4. Creatine Supplements: Benefits and Side Effects – WebMD
5. Everything You Need to Know About Creatine – Stanford Longevity
6. Creatine Supplementation in Women’s Health – PMC
7. Creatine: What It Does, Benefits, Supplements & Safety – Cleveland Clinic