Creatine: Good or Bad? What You Need to Know Before Supplementing

Every few months, a supplement trend explodes on social media. Right now, it’s creatine. Influencers, trainers, and even lifestyle bloggers are talking about how it can make you stronger, leaner, and more energised. But if you're anything like the women I work with-dealing with fatigue, weight issues, gut sensitivity, or hormonal imbalances-you’re probably wondering: Is creatine safe for me? Do I even need it?

Let me walk you through the facts, the fuss, and the philosophy I follow when it comes to creatine.

What is Creatine?

Creatine is a compound naturally produced by your body-mostly in the liver, kidneys, and pancreas-and stored in your muscles. It helps regenerate a molecule called ATP (adenosine triphosphate), which is your body’s primary energy currency. So in theory, more creatine = more fuel for your muscles = better workouts.

It’s found naturally in animal protein, especially red meat and fish. But the creatine you see being promoted is a synthetic supplement, often taken as a powder to boost athletic performance, increase lean mass, and aid post-workout recovery.

Sounds like a miracle supplement, right? But let’s take a deeper look.

Why Creatine is Trending-Especially Among Women

What started as a “muscle-builder” for bodybuilders is now being marketed to women for improving exercise performance, mood, mental clarity, and body composition. Some research does suggest that creatine may support brain health, reduce PMS symptoms, and even improve energy production in the mitochondria.

But while creatine may work well in a controlled study, it’s not one-size-fits-all. Especially not for women who:

• Have insulin resistance or PCOS
• Are dealing with bloating or water retention
• Struggle with liver sluggishness or fatty liver
• Already consume a diet rich in red meat or protein
• Are navigating hormonal shifts in their 30s and 40s

This is where context-and your internal constitution-matters more than a supplement label.

The Pros of Creatine

If you’re a highly active woman, strength-training 3–5 times a week, and looking to improve performance or muscle repair, creatine might help.

Here’s what it can support:

• Increased muscle energy and output
• Improved strength and performance during high-intensity workouts
• Possible support for brain energy in cases of mental fatigue or neurological recovery
• May help in postmenopausal women to reduce muscle loss

But-and this is important-none of these benefits come without a cost if the rest of your system isn’t in balance.

The Cons of Creatine for Women

Here’s what I see in my practice, especially among women who jump into supplementing without understanding their body type or needs:

1. Water Retention and Bloating

Creatine pulls water into your muscles to help them perform. But this can cause puffiness, water weight gain, and bloating, especially if your gut is already inflamed or leaky.

2. Liver and Kidney Load

Even though creatine is “natural,” synthetic supplementation adds to your liver and kidney’s workload. If you’re already dealing with fatty liver, high cholesterol, or poor detox function, this can tip your balance the wrong way.

3. Hormonal Disruption

Women with PCOS or thyroid issues often don’t respond well to supplements that increase metabolic stress or water retention. It may worsen mood swings, water weight, or menstrual irregularities.

4. Digestive Discomfort

In many cases, creatine monohydrate supplements are combined with additives or sugar alcohols to improve taste and mixability. These can disrupt gut flora and cause gas, loose motions, or acidity. As a gut-first practitioner, this is where I pause. Because no supplement-however promising-should come at the cost of gut health. Everything begins in the gut: your immunity, your mental clarity, and yes, even your energy levels.

My Approach: Food First, Supplement Second

If you’ve read my books or worked with me, you know I don’t believe in blanket solutions. I look at your:

• Constitution (what you’re born with)
• Condition (what you’ve developed)
• Current symptoms and stress levels

I’ve seen plenty of women gain weight, bloat, or feel sluggish after supplementing with creatine-not because creatine is bad, but because it wasn’t right for them at that point in their healing journey.

Food-Based Alternatives to Support Energy & Muscle Recovery

Instead of jumping into creatine, here’s what I recommend first:

1. Mung Beans and Lentils

Rich in plant protein, B vitamins, and easy to digest. Sprouted or stewed-these are a gut-friendly muscle builder.

2. Black Sesame Seeds

Excellent for kidney and adrenal support, which are critical for stamina and hormone balance.

3. Seaweed (like nori or wakame)

Mineral-rich and alkalising. Helps with recovery, detoxification, and thyroid support.

4. Spirulina (Food-Grade Only)

A natural source of amino acids and iron. Choose carefully-low-grade spirulina can be toxic.

5. Millets + Plant-Based Protein Pairing

Mixing foxtail millet with legumes like toor or moong gives you complete proteins, fibre, and less digestive load.

Restore Before You Build

What I tell my clients is this: before you start building (muscle, stamina, metabolism), you must repair and restore. If your gut is inflamed, your liver is overworked, or your hormones are off, no supplement will work long-term.

Here are a few of my go-to support tools:

• Homemade kanji (for gut flora)
• Turmeric ginger tea (for inflammation)
• Dry brushing (to stimulate detox)
• Yoga + walking instead of HIIT during healing phases
• Sleep and stress management as non-negotiables

Who Should Consider Creatine-With Supervision

There are a few cases where I may recommend trying low-dose creatine supplementation:

• Women in strength training with no underlying gut/liver issues
• Perimenopausal women losing lean muscle
• Athletes or highly active professionals with increased physical demand

But even then, it’s done under supervision. I monitor energy levels, gut response, bloating, and cycle symptoms to ensure it’s truly helping.

Creatine is not inherently “bad.” But it’s not universally good either. The wellness industry loves a shortcut-but your body needs personalised, consistent nourishment, not a one-size-fits-all trend. If you’re feeling tired, low on energy, or struggling with muscle recovery, start with your gut. Support your liver. Balance your hormones. Then build from there.

If you need guidance, I’m here. My approach is not about extremes-it’s about balance, repair, and strength from within.

Because true health doesn’t come in a scoop. It starts with food.