Creatine, explained for women. Study by study.

Creatine for women: what it really does

Creatine is one of the most studied supplements around, and at the usual 3-5 g a day it's well tolerated. The only common side effect is a little water weight. For women, the clearest benefit is a bit more muscle and strength when you also do strength training, including after menopause. It hasn't been shown to make bones denser, and the brain, mood and perimenopause findings are still early.