Nutrition

Power player

Creatine is gaining traction in female-focused wellness, with emerging evidence linking it to energy, cognition, muscle tone and healthy ageing. Ellen Cummings explores what beauty and wellness professionals need to know

Creatine is no longer confined to the world of gym bros and protein shakers. Once synonymous with bodybuilding, it’s now carving out a credible space in women’s health, wellness and holistic beauty – and for good reason.

According to nutritional therapist Ros Simmons, co-founder of Curated Beauty London, creatine’s benefits go far beyond performance. She explains, “Creatine is often pigeonholed as a sports supplement or for body builders, but its role is far broader. At a cellular level, it supports energy production, specifically ATP, which fuels everything from muscle contraction to brain function.”

This shift in perception is reflected in research. A 2021 review published in peer-reviewed scientific journal Nutrients – Creatine Supplementation in Women’s Health: A Lifespan Perspective – highlights how it may support performance, cognition, mood and overall health in women across different life stages.

One of the most compelling reasons for creatine’s rise in popularity is its impact on energy and cognitive performance. Simmons explains, “For women, this can translate into improved day-to-day energy, better resilience to fatigue and support for cognitive performance.”

This aligns with findings from the Nutrients review, which suggests creatine plays a role in supporting brain energy levels and neurological function, with potential benefits for mood and cognition.

For beauty and wellness professionals, this is particularly relevant. Clients experiencing burnout, stress, poor sleep or brain fog may benefit from support at a cellular energy level.

Why women could benefit more

Creatine is not a one-size-fits-all supplement, and women may have more to gain. “Women typically have lower baseline creatine levels than men, partly due to lower dietary intake and differences in muscle mass,” says Simmons.

Research supports this, showing that females can have significantly lower endogenous creatine stores, which may increase the potential benefits of supplementation.

Hormones also play a role. “Hormonal fluctuations, particularly oestrogen, also influence how creatine is metabolised,” Simmons says. This makes creatine particularly relevant during key life stages, including perimenopause and menopause, when energy, mood and body composition often shift.

As women age, maintaining muscle mass, bone health and metabolic function becomes increasingly important – not just for fitness, but also for longevity and appearance. Simmons highlights: “During midlife, women experience a natural decline in muscle mass and bone density. Creatine, alongside resistance training, has been shown to support muscle preservation and may indirectly benefit bone health through improved muscle strength.”

The Nutrients review echoes this, noting that creatine supplementation may support skeletal muscle size, function and even bone health, particularly when combined with resistance training. It also points to potential benefits for mood and cognition during hormonal transitions, making creatine a multi-functional support tool during menopause.

Effects on body composition

For many women, creatine’s appeal lies in body composition and toning, rather than muscle gain. “It helps muscles work more efficiently, even during moderate exercise like Pilates, strength classes, or brisk walking,” says Simmons. “Over time, this can support improved muscle tone and strength without the need for intense training. There’s been a long-standing misconception that creatine causes bulk or water retention… in reality, at appropriate doses, creatine supports lean muscle and cellular hydration.”

Research supports this, showing improvements in strength and performance without significant changes in body weight in women. This positions creatine as a tool for metabolic health, strength and ageing well, rather than aesthetics alone.

The potential link with skin health

While creatine isn’t traditionally viewed as a beauty ingredient, its indirect effects on skin and appearance are gaining attention.

Simmons explains, “Creatine’s role in cellular energy and hydration may have indirect benefits for skin. Some early research suggests it may support skin cell turnover and protect against oxidative stress.”

This links creatine to inside-out beauty, where improved hydration and muscle tone contribute to a healthier-looking complexion. “There’s a subtle but powerful shift, from tired and depleted to energised and resilient, which is very much aligned with modern, holistic beauty,” she adds.

Side effects and contraindications

Creatine is one of the most researched supplements available, and is generally considered safe. “Creatine is one of the most well-researched supplements and is generally very well tolerated,” says Simmons. However, she notes some mild side effects: “Some people may experience mild bloating or digestive discomfort, particularly if taking high doses.”

The Nutrients review similarly reports a low risk-to-benefit ratio, with no consistent evidence of adverse effects on major health systems when used appropriately. However, Simmons warns, “Caution is advised for individuals with pre-existing kidney conditions or those on certain medications.”

How to take creatine

For clients and professionals alike, simplicity is key. “Around five grams per day is effective for most women, with no need for a pre-loading phase,” says Simmons. “The key is consistency rather than timing.”

She recommends pairing it with a daily habit: “We like to suggest adding it to your first drink in the morning.” She also highlights common mistakes: “The biggest misconception is that creatine leads to unwanted weight gain… Another common mistake is overcomplicating it; high doses, cycling, or loading phases are rarely necessary.”

Creatine is undergoing a repositioning, from gym supplement to longevity, brain health and wellness essential. “The most exciting shift is the move away from performance-only narratives toward cognitive health, mood support and healthy ageing,” says Simmons.

She adds, “I believe that creatine is the new omega 3, collagen or vitamin D in terms of popularity… midlife women should take it as the benefits are so wide ranging.”

For beauty and wellness professionals, creatine sits at the intersection of nutrition, ageing, energy and aesthetic outcomes, making it highly relevant in client conversations around holistic wellbeing.