If you’ve ever been curious about creatine but hesitated because you’ve heard it causes weight gain or makes women bulky—you’re not alone. These beliefs are still surprisingly common, especially among women who don’t see themselves represented in traditional supplement marketing.

But here’s the truth: creatine is one of the most well-researched, safe, and effective supplements available—and it’s especially relevant for women over 40.

Let’s break down the myths and give you the facts, so you can feel confident deciding whether it’s right for you.

Myth #1: Creatine will make me look bulky

Let’s be honest: the fear of getting “too muscly” is one that’s been fed to women for decades. But let’s set the record straight: creatine does not bulk you up.

Creatine’s role is to help your muscles replenish ATP (your cells’ energy currency), which fuels your ability to move, lift, and recover. It doesn’t stimulate muscle growth on its own—and it certainly doesn’t contain any hormones.

What it can support is lean muscle maintenance and strength, especially when paired with exercise. That’s a good thing as we age—since women typically lose 3–8% of muscle mass per decade after 30, a process that speeds up during menopause.

So unless you're engaging in intense bodybuilding with a high-calorie diet and hypertrophy-focused training, creatine will not “bulk you up.” What it can help you do is feel stronger, move with more ease, and support your metabolic health over time.

Myth #2: Creatine causes weight gain

Let’s talk about the scale, because this is where a lot of confusion lives.

Creatine does not cause fat gain. Full stop. The side effects of weight gain (and similarly, bloating and gut issues) has been proven unfounded in women.

What it can cause—especially in the early stages—is a small increase in water weight, but not in the way you might think. This isn’t bloating in your belly or puffiness in your face—it's intracellular water retention, meaning water being drawn into your muscle cells. This helps your muscles stay hydrated and function more efficiently.

This temporary change may show up as 0.5–1.5kg on the scale for some women—but again, it’s water, not fat.

So if you do notice a small change in your weight when you begin supplementing, rest assured—it’s a sign that your muscles are better hydrated, and it generally levels out with consistent use.

What about loading?

You may have heard about “loading” creatine—this usually refers to taking 20g a day (split into 4 doses) for about 5–7 days to saturate muscle stores more quickly. This is a common strategy among bodybuilders or elite athletes.

But unless you’re working under the guidance of a qualified health or fitness professional, loading is not necessary.

For most people, especially those focused on general wellness, a consistent daily dose of 3–5g per day achieves the same benefits—just over a slightly longer timeframe. Think of it as the slow and steady approach: easier on your digestion, less likely to cause water retention, and fully aligned with long-term health goals.

What creatine can do for you

With consistent daily use, creatine has been shown to support:

- Faster recovery between workouts or Pilates sessions
- Improved energy and stamina throughout your day
- Cognitive support (think clearer thinking, less brain fog)
- Potential mood benefits (especially in women, according to emerging research)

And while it’s often associated with sports nutrition, creatine is now gaining recognition as a valuable tool for women in midlife—supporting strength, brain function, and longevity.

The bottom line

Let’s put the myths to rest:

- Creatine doesn’t make you bulky
- It doesn’t make you fat
- You don’t need to load it
- It helps you stay strong, clear, and resilient

If you’re a woman in your 40s, 50s or beyond and looking to support your body with a small daily ritual that carries big benefits—creatine might just be your new favourite scoop. 

Shop our Creatine Monohydrate and associated blends bundles here.