For years, creatine was marketed almost entirely to men. But creatine is one of the most researched supplements in sports nutrition, and it works the same way in women's bodies as it does in men's. Here's what you should know.

How creatine works

Your body makes creatine naturally and stores it mostly in your muscles, where it helps regenerate ATP, the energy your cells use for short, intense efforts like lifting, sprinting and jumping. Research suggests women tend to have lower natural creatine stores than men, and many get less from their diet, especially if they eat little or no red meat or fish. That means there may be more room to top up.

Why women use creatine

• Strength and power. When combined with resistance training, creatine supports increases in muscle strength and performance.
• Training quality. More energy for those last few reps can mean better workouts over time.
• Lean muscle. Paired with training, creatine supports gains in lean muscle mass.
• It's not just for the gym. Runners, climbers, hockey players, yoga and pilates fans, and busy parents all use creatine as part of an active lifestyle.

Researchers are also actively studying creatine in women across different life stages, including its role alongside strength training as women age. It's a growing area worth keeping an eye on.

Myth: "Creatine will make me bulky."

Creatine doesn't build muscle on its own. Building significant muscle takes years of heavy training and a calorie surplus. What creatine does is pull water into your muscle cells, which can cause a small bump on the scale in the first few weeks. That's muscle hydration, not fat and not belly bloat.

Myth: "I need to load it."

No loading phase needed. A steady 3 to 5 g per day gets your muscles fully topped up in about 3 to 4 weeks, and it's easier on your stomach than a high-dose load.

How much should women take?

The same as anyone else: 3 to 5 g of creatine monohydrate per day, every day, whenever it's easiest to remember. Timing matters much less than consistency.

With URSA Creatine Gummies, each lemon-flavoured gummy contains 1 g of creatine, so 3 to 5 gummies a day gets you there. No shaker bottles, no clumps, no added sugar.

Tips to get the most from creatine

1. Pair it with strength training two to four times a week.
2. Drink plenty of water through the day.
3. Be consistent. Keep a bag in your purse, desk or gym bag.
4. Give it a few weeks before judging results.

The bottom line

Creatine isn't a men's supplement. It's a well-researched, simple way for anyone who trains to support strength and performance. If you've been curious, start with 3 to 5 g a day and stay consistent.

Shop URSA Creatine Gummies →

Want the full breakdown? Read Creatine Gummies 101 and Do Creatine Gummies Actually Work?

This article is for general educational purposes and is not medical advice. Read and follow the label. Consult a healthcare professional before use if you are pregnant, breastfeeding, have a medical condition or take medication.