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If you’ve been wondering whether creatine is safe to take as a woman — or whether the side effects you’ve read about apply to you — the short answer from the ISSN position stand on creatine is that over 1,000 studies have been conducted, and that creatine monohydrate is well tolerated and safe to consume in healthy untrained and trained people regardless of age. EU rules authorise a specific performance claim for creatine. But before you get to performance, you probably want to know what it does to your body. That’s what this page is for.
Will creatine make me bulky?
Antonio et al. (2021), a review in the Journal of the International Society of Sports Nutrition, conclude that creatine is not an anabolic steroid, noting that it has a different chemical structure from anabolic steroids. The exact EU-authorised wording for creatine is shown in the box on this page.
What about weight gain — will the scales go up?
The ISSN position stand on creatine (Kreider et al., 2017) notes that creatine monohydrate has osmotic properties and that initial loading studies reported short-term fluid retention of about 0.5–1.0 L, generally proportional to the acute weight gain observed.
More on creatine for women is in the creatine for women benefits guide.
What about bloating?
The ISSN position stand on creatine (Kreider et al., 2017) says that rare case reports described in the literature without rigorous, systematic causality assessments have been refuted in numerous well-controlled clinical studies showing that creatine supplementation does not increase the incidence of gastrointestinal upset.
The same document lists 5 g of creatine monohydrate (about 0.3 g/kg body weight) four times daily for 5–7 days as the loading protocol and 3–5 g/day as the maintenance dose. It gives 3 g/day for 28 days as an alternative supplementation protocol, which it says would only result in a gradual rise in muscle creatine content compared with the more rapid loading method. See the creatine loading guide for more on both approaches.
Does creatine cause hair loss?
This concern has persisted online for years, so let’s address it honestly — including where the idea came from.
According to Antonio et al. (2021), the vast majority of speculation about creatine and hair loss stems from a single small study published in 2009, which looked at 20 male college rugby players over three weeks. The study measured levels of a hormone called DHT (dihydrotestosterone) — a hormone associated with male-pattern baldness — and found that levels rose during a creatine loading protocol compared with a placebo group.
There are several important things to understand about that study:
- It involved 20 men. No women were included.
- It measured a hormone level — not actual hair loss, not hair thinning, not follicle health. The study did not show that anyone lost any hair.
- Antonio et al. (2021) write in their conclusions that the majority of available evidence does not support a link with hair loss or baldness.
If you have specific concerns about hair health, speak to a GP or dermatologist. The creatine myths guide goes through other common questions about this supplement.
Is creatine safe across the menstrual cycle?
Research into how female physiology interacts with creatine is a developing area. Antonio et al. (2021) describe hormone-driven changes in creatine synthesis, creatine transport and creatine kinase kinetics, and say that as a result creatine bioavailability is altered throughout the various stages of female reproduction.
If you have questions about taking creatine around your cycle, speak to your GP.
What about pregnancy and breastfeeding?
Supplement decisions during pregnancy and while breastfeeding should be made with your GP or midwife, who can weigh up your individual situation. This isn’t medical advice, and the right person to help you here is your doctor. As a general rule, anything you take while pregnant or breastfeeding is worth discussing with your healthcare provider first, regardless of how well-studied it is in other contexts.
Are there any real side effects to be aware of?
Two points from the ISSN position stand on creatine:
- Weight gain — the ISSN position stand on creatine describes it as the only consistently reported side effect.
- Musculoskeletal injuries, dehydration and muscle cramping — the position stand says that rare case reports of these described in the literature without rigorous, systematic causality assessments have been refuted in numerous well-controlled clinical studies showing that creatine supplementation does not increase their incidence.
Some groups should take extra care:
- Pre-existing kidney conditions — anyone with kidney disease or reduced kidney function should speak to their doctor before supplementing. This isn’t medical advice — it’s a prompt to have that specific conversation with a medical professional.
- Pregnancy and breastfeeding — as above, always a GP conversation.
Choose a tested monohydrate from a brand that’s transparent about quality. The creatine pillar hub has guidance on what to look for, alongside the full evidence base.
Related: Creatine for women — benefits & how to take it · Creatine loading: is it worth it? · Creatine myths guide · Creatine monohydrate — complete guide.
Frequently asked questions
Will creatine make me bulky?
A review by Antonio et al. (2021) concludes that creatine is not an anabolic steroid, noting that it has a different chemical structure from anabolic steroids. The exact EU-authorised wording for creatine is shown in the box on the page.
Does creatine cause weight gain in women?
According to the ISSN position stand on creatine (Kreider et al., 2017), creatine monohydrate has osmotic properties, and initial loading studies reported short-term fluid retention of about 0.5–1.0 L, generally proportional to the acute weight gain observed.
Does creatine cause hair loss in women?
According to Antonio et al. (2021), the concern stems from a single small 2009 study of 20 male rugby players that measured a hormone (DHT) linked to male-pattern baldness, not actual hair loss. The study included no women. Antonio et al. (2021) write in their conclusions that most of the available evidence does not support a link with hair loss or baldness.
Is creatine safe to take throughout the menstrual cycle?
Research into creatine and female physiology is an evolving area. Antonio et al. (2021) describe hormone-driven changes in creatine synthesis, creatine transport and creatine kinase kinetics across the stages of female reproduction. For questions about creatine and your cycle, speak to your GP.