Thirty years of research. Finally, the format.
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.
Average increase in 1RM lifts
Meta-analysis of 22 randomized controlled trials in women over 28 days of supplementation.
Sleep-deprived cognitive performance
Working-memory accuracy in 24-hour sleep-restriction protocol with creatine vs. placebo.
Muscle energy reserve
Skeletal muscle phosphocreatine concentration after four weeks of 5g daily, measured via MRS.
Four studies. Five takeaways.
We chose these because they’re recent, women-inclusive (or women-only), and large enough to mean something. Full citations and DOI links below.
Creatine in resistance-trained women: 4-week dose study
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.
A single high dose improves cognitive performance in sleep deprivation
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.
Creatine + resistance training and bone mineral density
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.
Faster recovery between training bouts
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.
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.