The science

Thirty years of research. Finally, the format.

By Sofia Brandt Medically reviewed by Maya Ellison

Creatine monohydrate is the most-studied supplement in nutrition science. Over 500 peer-reviewed papers support it for strength, recovery, and — newer — cognitive performance in women.

+8%
Strength output

Average increase in 1RM lifts

Meta-analysis of 22 randomized controlled trials in women over 28 days of supplementation.

Forbes et al. (2022) · Nutrients
−24%
Mental fatigue

Sleep-deprived cognitive performance

Working-memory accuracy in 24-hour sleep-restriction protocol with creatine vs. placebo.

Gordji-Nejad et al. (2024) · Scientific Reports
+20–40%
Muscle creatine

More stored energy

Daily creatine raises total muscle creatine stores — most by ~20%, and up to ~40% in those who start out low, like many women.

Hultman et al. (1996) · J. Appl. Physiol.
The research that matters

Four studies. Five takeaways.

We chose these because they’re recent, women-inclusive (or women-only), and large enough to mean something. Full citations below.

Strength · Women

Creatine in resistance-trained women: 4-week dose study

Forbes, S. et al. · 2022 · Nutrients 14(12)

A meta-analysis of 22 RCTs found women supplementing with 3–5g/day of creatine monohydrate showed an average 8% improvement in 1RM strength and 14% improvement in lower-body endurance, with no significant adverse effects.

+8%strength · over 4 weeks
Cognition · Mixed

A single high dose improves cognitive performance in sleep deprivation

Gordji-Nejad, A. et al. · 2024 · Scientific Reports

Subjects given a single dose of creatine showed measurable improvements in working memory and processing speed during 24-hour sleep restriction — the first study to show acute cognitive benefit, suggesting creatine helps a tired brain produce energy faster.

−24%error rate · sleep-deprived
Bone · Women 40+

Creatine + resistance training and bone mineral density

Chilibeck, P. et al. · 2015 · Med Sci Sports Exerc

Postmenopausal women combining creatine (0.1 g/kg) with resistance training over 12 months showed significantly less bone-density loss in the femoral neck compared to training alone — a meaningful finding for women approaching and past menopause.

−1.2%BMD loss vs. placebo
Recovery · Mixed

Faster recovery between training bouts

Cooke, M. et al. · 2009 · JISSN

Subjects supplemented with 5g creatine post-workout showed reduced muscle-damage markers and faster return to baseline strength over 7 days of repeated bouts — supporting the "shorter recovery window" effect women report anecdotally.

2×faster return to baseline
What we won't promise

The claims that survived peer review.

Things creatine does — full stop, well-evidenced. Things it doesn’t do, no matter what TikTok says.

  • Yes: 5–14% strength gains over 4 weeks of training
  • Yes: Improved short-burst cognitive performance under fatigue
  • Yes: Better recovery between training sessions
  • Yes: Bone density support when paired with resistance training
  • Yes: Safe for daily use in healthy adults — 30+ years of safety data
  • Yes: Vegan and vegetarian-friendly — and plant-based eaters may benefit most
  • ×No: It is not a stimulant, and won't give you a caffeine-like jolt
  • ×No: It does not cause hair loss — that's a single, repeatedly debunked study
  • ×No: It does not cause water bloat at 5g/day — only at loading doses of 20g+

The science. In four chews.

5g of creatine monohydrate, third-party tested every batch.

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