Is Creatine Safe for Women? Everything You Need to Know

Think creatine is just for bodybuilders? Think again. Women naturally store up to 80% less creatine than men, and research shows it plays a critical role in brain health, energy, hormones, and muscle strength—especially during perimenopause, menopause, and postpartum. In this episode, Brigid Titgemeier delivers a masterclass on creatine, sharing the top four research-backed benefits for women, how to take it safely, and the best forms to choose. If you’ve ever wondered whether creatine could support your energy, focus, and long-term health, this episode is for you.

What You’ll Learn In This Episode:

1. What creatine is and why women need it
2. The top 4 research-backed benefits for women: muscle, brain, mood, and bone health
3. Why creatine matters during perimenopause, menopause, pregnancy & postpartum
4. Safe forms, doses, and how to minimize side effects

Timestamps:

1. 00:03 – Why creatine isn’t just for bodybuilders
2. 02:20 – How creatine works in the body
3. 04:46 – Why women have lower creatine stores than men
4. 09:27 – Top 4 benefits of creatine for women
5. 16:27 – How to take creatine safely (dose, form, brands)
6. 21:04 – Side effects, safety, and what to watch for

Closing + Next Steps:

Creatine isn’t just about muscle—it’s about building resilience for your body and brain at every life stage. Consider this your science-backed guide to using it wisely.

Resources & Links Mentioned:

1. Watch the full episode on YouTube
2. Brigid’s Website
3. Brigid’s Instagram
4. Creatine Blog Post
5. The Creatine I use
6. Thorne Creatine
7. Be Well By Kelly’s Micronized Creatine – Use code BRIGID at checkout for additional savings