Should Women Take Creatine? Benefits, Powders & Creatine Gummies

Should Women Take Creatine? Benefits, Powders & Creatine Gummies

Open any magazine, listen to any podcast or watch anything on Instagram and you’re bound to come across talk of mid-life women taking Creatine (either Creatine powder or Creatine Gummies).

It’s suddenly gone crazy! And it seems as though the world and his wife are jumping on the Creatine powder/Creatine Gummy bandwagon.

From endorsements by celebrities, to personal trainers, Doctors and physiotherapists - there’s no getting away from the Creatine Debate.

The question on lots of people’s lips at the moment is “should I be taking this too?” or is it just another flash in the pan, media fuelled fad that will soon die a death?

From what I’ve read, listened to and been advised about, my instinct is that I suspect not. But first, let’s re-wind a little…

Back in the day…

Back in the day - I’m talking the 80’s, 90s and noughties here, the only reference we ever heard to Creatine was in relation to gym bros. My recollection is that it was talked about in hushed tones, in the same way that steriods were and that it was perceived as being on the “dark side” - used in seedy gyms by guys who wanted to get big muscles quickly but that really, it was something to be steered well clear of.

The first time that I became aware of Creatine more recently

The first time that I became aware of Creatine in more recent times was as a result of talking to Personal Trainer Mimi Evans. Back in December of last year, Mimi wrote a blog post called The Benefits of Taking Creatine for Women

This is just a little of what Mimi wrote - but it’s worth heading to her article for the full read:

Creatine is a naturally occurring compound found in small amounts in food like meat and fish, and is synthesised by our bodies. Stored primarily in muscle tissue, it plays a crucial role in producing energy during high-intensity activities. Creatine supplements, typically in the form of creatine monohydrate, help to saturate the muscles, providing a readily available energy source for improved performance.

Should Women Take Creatine?

The benefits of creatine for women are equally as impactful as they are for men. Here are a few ways in which creatine can impact fitness, health and well-being in women:

1. Improving Strength and Power

Creatine helps to fuel muscles during high-intensity, short-duration activities, like sprinting or weightlifting. For women looking to build strength, studies have found that creatine leads to noticeable strength gain and increase in gym performance, to enhance overall power.

2. Enhanced Muscle Recovery

Women who take creatine are reported to recover faster from intense workouts. By replenishing energy stores and reducing muscle damage, creatine can help you bounce back quicker and stay consistent with your training.

3. Support For Lean Muscle Development

It is a common myth that creatine can make you ‘bulky. It supports the development of lean muscle mass, with enhanced metabolism. This improves your overall body composition by allowing you to eat more whilst putting on less fat (as long as you are building muscle).

4. Improved Brain Health and Cognitive Function

Research suggests that creatine has neuroprotective properties. Women can experience the benefits of this such as better focus, memory retention and reduced mental fatigue.

In her closing thoughts, Mimi said the following:

“Creatine is a versatile, evidence backed supplement with many benefits for women of all ages. Throughout our lives as women, we experience extreme hormonal changes that can cause both mental and physical fatigue. Creatine can unlock new levels of strength, wellness and confidence without any risk. Whether you’re an athlete or attend an exercise class once a week, creatine can enhance your vitality and be a transformative addition to your routine.”

After that…

After that, I didn’t hear much more about Creatine but it was on my radar as being something that I should look into further. Then suddenly, it seemed to being talked about everywhere!

More recently, Rachel Hollis has talked about Creatine on her podcast here. Suffice to say, she’s a huge fan and it’s definitely worth taking a listen to her podcast.

And only this week…

Only this week, I was talking to a personal trainer who asked me whether I was taking Creatine. I was talking to him as part of a health programme that I’m embarking on and he specifically recommended it for me.

The answer is that I’ve ordered my Creatine and that I’ve started taking it as the reviews that I’ve read from women who do take it are so positive.

They talk about having so much more energy as well as how they feel stronger and can lift more in the gym. The added bonus is that Creatine isn’t expensive and the effects seem to be felt quite quickly and with so much positive publicity surrounding it, it’s definitely something that’s worth thinking about and researching.

I asked Mimi Evans which Creatine I should take and she recommended this one from Amazon. It’s Creatine Monohydrate and there are 60 servings per packet. It’s free from artificial colours, preservatives and synethetic nutrients. There isn’t any added sugar, additives or GMOs and it costs £8.95.

Who Takes What? And What are people saying about it?

My research reveals that Davina McCall takes Ancient & Brave Creatine. I’ve linked to the reviews HERE so that you can read what people are saying about it. They really do seem to rate it very highly.

There’s also a great article on Davinia Taylors Willpowder website, which you can read HERE. It goes into great depths about all the questions that you might have looping around in your head when it comes to Creatine, so it’s definitely worth a read. That same article also links to other articles that might be of interest too.

Specifically the article on Davinia Taylor’s website talks about the benefits of taking Creatine as follows:

“It also packs a punch when it comes to a whole tool box full of benefits.  It seems that it can provide protection for the brain, gird up your efforts to guard against sarcopenia (that’s the muscle wastage you see in older generations), could steer people away from depression, keep you in more years in health as you age, improve cognitive function and help you exercise in conditions that are a little more heat challenged.”

The Elephant In The Room!

The thing that I always find interesting is how scared women are of “bulking up”. But here’s the thing.

First, it’s really hard for women to bulk up to the point that they wouldn’t be happy. it would take a lot of work - a lot of lifting weights and a lot of eating the “right” kinds of food.

And secondly, it’s doesn’t happen overnight. We’re not going to wake up one day with muscles the size of the Hulk and so like most things in life, if you’re heading in a direciton that you don’t want to head in, ease off. Pivot. Scale back. Take advice and bingo! Problem solved!

Creatine Powder or Creatine Gummies?

Creatine can be taken in the form of both Creatine powder and Creatine Gummies.

It’s well established that there are pros and cons for each.

When it comes to Creatine Gummies, the positives are that they are convenient and that they taste good. This may mean that you are likely to adopt them as part of a daily routine more easily than Creatine powder.

The cons of Creatine Gummies are that they cost more, it’s harder to measure the dose as accurately, the body doesn’t absorb the Creatine as efficiently and they have added sugar in them.

The pros of Creatine Powder are that it’s cheaper and potentially more effective. The cons are that it involves measuring it out (if only by using a scoop) and that it can sometimes have a flavour, meaning that it may be more challenging to establish it as part of your routine, especially if you travel a lot with work.

The sensible work around would seem to be to know yourself well and to make taking it as easy as possible. If you’re already taking some other form of powder (protein or collagen for example) adding in Creatine powder won’t be too challenging. Then maybe use Creatine Gummies when you’re travelling.

However if you’re not a powder kind of gal, Creatine Gummies would seem to be the sensible option.

Final Thoughts…

I am (clearly) not a Doctor and so if you’re thinking of taking Creatine but have health issues, obviously seek medical advice first.

Otherwise, as far as I’m aware, there’s nothing to stop you from jumping on the Creatine Powder, or the Creatine Gummies, bandwagon and seeing where you end up.

I’m about to start taking mine so watch this space for updates.

If you’d like to listen to this blog post as a podcast episode, you can do so by clicking below.

If you’ve got any comments or questions, please leave them below or come and find me on Insta at BethGoodrham

And if you know anyone who you think could benefit from reading this post, and the resources and references referred to in it - please feel free to ping in their way!

Much love!

Beth x

Ps If you’d like to read a transcript of the podcast episode, you can do that below.

Podcast Transcript: “Creatine for Women Over 40 – Not Just for Gym Bros Anymore”

I dunno if any of you listen to the Mel Robbins podcast, but I always love the way she opens her episodes and says, “Hey, it’s your friend Mel, and welcome to another edition of the podcast.”

So here we go. Hey, it’s your friend Beth, and welcome to another edition of the podcast!

Now, if you’re listening to this and thinking, “What an idiot,” yeah, I can’t really disagree with you on that one. But anyway, it made me chuckle.

Today we’re going to be talking about creatine for women over 40 – not just for gym bros anymore.

But before we start, you might be wondering, “Why on earth has she started the podcast again?” You might not, because maybe you’ve never listened to it before and you’re now thinking, “Well frankly, I wish you hadn’t.” But anyhow…

When I was getting my emails from Buzzsprout – which is the podcast host platform – I noticed that people were still listening to the episodes quite a lot, even though I wasn’t releasing anything new. And a few people told me how much they really liked it. Some even stopped me in the street to say they enjoyed it, or that they liked listening to my voice, which was very sweet of them.

So, I’ve found a way to make it work for me this time around.

Let me just tell you, this podcast is going to be quite bare-bones. There’s not going to be music at the start or the end. It’s not going to be edited. I’ll trip over my words, I’ll say the wrong thing, maybe even the wrong year or day of the week — but if you’re happy to roll with me on that and give me a bit of grace, that would be fab.

There won’t be any ads either, although I might mention a discount code or two if I think it’s useful for you.

The reason I’m doing it this way is because, frankly, the other way just takes too long. By the time you’ve added the music, edited it all and done the faff, it takes half a day — and this girl just does not have time for that.

So, the way I’m thinking about it, ladies, is like this: imagine putting effort into making a really nice meal. But sometimes there’s a chip in the crockery, the cutlery doesn’t match, or you’ve used kitchen roll instead of napkins. The food is still great — the content is good — but the presentation might be a little rough around the edges. I’m okay with that, and I hope you are too.

And actually, I think as 1970s people-pleaser girls, that’s not a bad way to approach life. I’m not saying we shouldn’t aim for quality, but if the only way to make something happen is to let go of perfection elsewhere, then that’s okay. That’s how I live most of my life, to be honest!

Now, I was going to say something else… oh yes! The other thing I’m doing — apart from clearing my throat (sorry about that) — is writing a blog post to go along with each podcast. I was already writing the blogs and realised they make a brilliant framework for recording an episode.

So when they’re published, I’ll cross-link them: if you’re reading the blog, you can click to listen to the podcast, and if you’re listening, you can go and read the blog. That way, if you prefer to read, you can; if you prefer to listen while out on a walk, you’ve got that option too.

The podcast version will just have a little more meat on the bones than the blog.

They’ll also have slightly different titles — total transparency here — because when I write blogs, I use SEO tools to find the right keywords. That means the blog titles sometimes have to be more strategic, whereas the podcast titles can be a bit more fun. But in essence, they cover the same content.

Creatine for Women Over 40 – Not Just for Gym Bros Anymore

I don’t know about you, but it feels like creatine is everywhere at the moment. Open any magazine, scroll Instagram, listen to a podcast — it’s all creatine powder and gummies. Everyone seems to be jumping on the bandwagon: celebrities, personal trainers, doctors, physios, content creators — there’s no escaping the creatine conversation.

Now, I’m not a doctor (as we all know), but what I can do is pull together some reliable resources. If you’re just starting out and thinking, “I don’t really know who to trust — everyone seems to be paid to say something,” then hopefully this will help.

I’ve started taking creatine myself — I think I’m on day three now — and I thought I’d share what I’ve found so far.

So, let’s start from the beginning.

Back in the Day…

If we rewind a bit — to the eighties, nineties, and noughties — the only time I ever heard about creatine was in connection with gym bros. My recollection (which might be a little hazy!) was that it was spoken about in hushed tones, a bit like steroids. It was seen as something slightly dodgy, used in CD gyms by guys who wanted to get huge muscles fast. Definitely not something “nice girls” were supposed to go near.

Fast forward to December 2024 — the first time creatine really came onto my radar again. I was chatting with a personal trainer called Mimi Evans (she’s actually my friend’s daughter) who works really hard on her physique and trains lots of women too. She’s a brilliant advocate for it, and because I’ve known her a long time, I trust what she says.

She wrote a blog post called The Benefits of Taking Creatine for Women, which I’ve linked to in my own blog post (and below in the show notes).

Let me just share a little snippet from it — it’s worth reading the full article though.

What is Creatine?

Mimi explains that creatine is a naturally occurring compound found in small amounts in foods like meat and fish, and it’s also produced by our bodies. It’s mainly stored in muscle tissue and helps produce energy during high-intensity activity.

Creatine supplements (usually in the form of creatine monohydrate) help saturate the muscles with more readily available energy for improved performance.

She says the benefits for women are just as powerful as they are for men, including:

• Improved strength and power – helping fuel muscles during high-intensity activities like sprinting or lifting weights.

• Enhanced recovery – reducing muscle damage and replenishing energy stores so you bounce back faster.

• Support for lean muscle development – it’s a myth that creatine makes you bulky. It actually supports lean muscle, boosts metabolism, and improves body composition.

• Improved brain health and cognitive function – studies suggest creatine may support focus, memory, and reduce mental fatigue.

All sounds pretty good to me!

My Experience So Far

After hearing from Mimi, creatine went on my “must look into” list — but life (and collagen) got in the way for a while. Then suddenly, it seemed to be everywhere again.

Rachel Hollis has talked about taking it, and she’s a big fan — worth a listen if you want an honest, non-sponsored take. And just this week, a local personal trainer I work with asked if I was taking creatine and specifically recommended it for me.

So I ordered one that Mimi had recommended — it’s on Amazon, about £8 for 80-odd servings, so really affordable. I’ve only been taking it a few days, but I did my usual review deep-dive first, and the feedback from women was great: more energy, feeling stronger, better gym performance, clearer mind, and just generally feeling better.

Which One I’m Using

The one I’m using is by Free Soul, and it’s pure creatine monohydrate. It’s vegan, has no additives or fillers, and importantly — no added sugar. (I follow a very low-sugar diet and didn’t want to risk blood sugar spikes.)

Who Else Is Talking About It?

It turns out Davina McCall takes Ancient + Brave creatine, which has loads of good reviews.

Davinia Taylor (who wrote Future-Proofing) also talks about creatine on her WillPowder website — her article goes into great detail and links to loads of other helpful resources.

She says creatine can help protect the brain, guard against sarcopenia (that’s the age-related muscle loss we see in older people), reduce depression risk, improve cognitive function, and even help with exercise in the heat — not that we need much of that here!

The “Bulking Up” Myth

There’s definitely still a worry among women that creatine will make them “bulky”. But honestly — that’s really unlikely. It takes a lot of intentional heavy lifting and eating to bulk up that much, and even then, it happens gradually.

If you ever did feel you were heading in a direction you didn’t like, you could simply reduce your dose or change your training. Simple as that.

Powder vs Gummies

Then there’s the whole debate between powder or gummies.

Gummies:

• Pros: convenient, tasty, easy to take on the go

• Cons: more expensive, harder to dose accurately, less efficiently absorbed, often have added sugar

Powder:

• Pros: cheaper, more effective, easier to control dosage

• Cons: you have to measure it (mine didn’t come with a scoop!), and it can be a bit gritty

I just take a teaspoon in water each morning. It’s basically tasteless, maybe a tiny bit grainy at the bottom, but nothing off-putting.

The key thing is to make it easy for yourself. If gummies fit your lifestyle, go for it. If you already have a morning routine with supplements or a smoothie, adding powder is easy. Whatever keeps you consistent — that’s what matters.

Final Thoughts

If you go to the gym or do short, intense exercise — you’ll probably notice the benefits sooner. But even if you don’t, it’s worth exploring. I’ll keep you posted on how I get on.

If you’ve got any comments or questions, come and message me on Instagram @bethgoodrham, or leave a comment under the blog post.

I hope you’ve found this helpful — a mix of resources, reflections, and real-life experience. And if you know someone who might benefit, please share it with them.

Thanks so much for being here — it’s lovely to be back, and I’m really enjoying doing things this way.

Take care, lots of love — and bye for now. 💛