The Big Benefits Of Creatine, Especially For Women
If we were to say the word “creatine” to you two years ago, we’re willing to bet that your word association might spit out something like “gym bros”, “bodybuilding,” or “no thanks”. Now, though, creatine has gradually moved into a must-have supp, with more women embracing the stuff. Andy Moore, research and development and quality control manager at NPL (Nutritional Performance Labs) has the scoop on the benefits of creatine.
For years, creatine has sat quietly on the shelf while flashy, less-proven supplements passed through our feeds. Yet no other compound has been as thoroughly studied or as consistently supported by scientific data. It’s time to take another look, not through the narrow lens of muscle building, but through the wider frame of overall well-being. And hydration is where that shift starts.
The Science Behind Creatine
At its core, creatine’s job is to help your cells produce energy, fast. It fuels short, sharp bursts of effort – sprints, lifts, high-intensity exercise – but its benefits don’t stop when you leave the gym. When creatine pulls water into your muscle cells, it doesn’t just make them look “fuller.” That intracellular water helps with thermoregulation, transportation of nutrients and metabolic function. Translation: creatine is hydrating. It’s one of the most effective ways to promote true hydration – not just more fluid in the bloodstream, but more water where it matters.
In practical terms, being sufficiently hydrated means stable energy levels, better recovery, fewer cramps and even improved heat tolerance. And, when paired with electrolytes like sodium, magnesium and potassium, creatine becomes part of a smarter hydration solution – especially in hot climates or during long periods of physical stress.
The Benefits Of Creatine For Women
Creatine’s benefits for women are often underplayed. Multiple studies have shown creatine can help women preserve lean muscle during calorie restriction, support bone density and even improve mood and memory. It’s also been linked to better cognitive performance during stress and sleep deprivation – two conditions modern life isn’t short on.
Here’s the bit that often gets overlooked: creatine may support hormonal balance, particularly during menstruation, pregnancy and perimenopause. Oestrogen plays a role in creatine synthesis, so when levels drop, supplementation can help plug the gap. That means more mental clarity, less fatigue and better training outcomes across all life stages.
Hydration is also more complex for women than most hydration marketing admits. Hormonal fluctuations change how the body retains and uses water. Creatine, combined with electrolytes, offers a more tailored solution than just throwing back another bottle of water.
READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds
Creatine Has Brain Benefits
There’s a quiet revolution happening in how we view supplements for brain function. Creatine is a key part of that.
The brain runs on adenosine triphosphate, or ATP, the same cellular energy currency as muscle. Supplementing with creatine has been shown to improve working memory, reduce mental fatigue and even buffer the effects of sleep loss. For knowledge workers, students, shift workers or anyone balancing high cognitive loads, that’s no small thing.
Creatine doesn’t replace a good night’s sleep or a balanced diet, but it can help the brain stretch its resources further. And, unlike many nootropics, it doesn’t rely on stimulants or sketchy science.
Deep Hydration
Most hydration advice still revolves around how many litres you drink a day. But true hydration isn’t just about quantity – it’s about absorption, retention and cellular balance.
Creatine enhances water uptake into cells. When combined with electrolytes like sodium (which helps fluid enter the bloodstream), potassium (which keeps it in the cells), and magnesium (which supports muscle and nerve function), you have a hydration formula that works with the body, not just through it.
Coconut water powder and Himalayan salt, found in some blends, bring additional minerals and natural electrolytes to the table. These ingredients aren’t there for label decoration – they help keep your cells functioning when sweat, stress or poor nutrition start pulling things out of balance.
READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects
How To Use Creatine For Max Benefits
The old-school approach to creatine was to “load” it, then use it only around workouts. But today’s blends, especially those with added BCAAs and electrolytes, are designed for daily use. That matters because many of the non-performance benefits – mood, cognition, hydration – only show up when creatine is part of your regular routine.
And let’s be honest: most of us aren’t elite athletes. We’re busy, tired and trying to do our best. Products that support energy, hydration and brain function across a day – not just during a training session – are far more useful in real life than any promises of six-pack abs.
READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges
Meet The Expert
Andy Moore
Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and well-being. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies and USN SA – Ultimate Sports Nutrition. More