Creatine, which was previously associated primarily with bodybuilders and gym enthusiasts, is increasingly attracting the attention of women seeking to improve their strength, athletic performance, and recovery ability. However, the question of whether every woman should include it in her diet remains open.
Healthcare experts in the UAE state that the answer depends on individual characteristics. Although creatine can be beneficial for some healthy adults, its intake should not be determined solely by popularity or by the fact that it helped someone else.
Creatine is a natural compound produced by the body and is obtained in small amounts through food such as fish and meat. It accumulates mainly in muscle tissue, where it helps provide a quick energy supply during short, intense exercises. The most common form used in supplements is creatine monohydrate.
Dr. Eman Abdul Kader Alabar, an internal medicine specialist at Medicare Royal Specialty Hospital Al Qusais, noted that 'creatine is not only intended for people who aim to build muscle mass or improve their gym performance.' She added that women may also consider taking creatine supplements, especially if the goal is to support muscle strength, physical performance, and recovery. Maintaining muscle mass is critically important for overall health throughout adult life, becoming particularly relevant with age.
Dr. Eman also mentioned that research is exploring potential benefits of creatine beyond muscle health, including its role in energy metabolism and cognitive functions, although these areas are still under investigation.
She emphasized: 'It is important not to view creatine as a panacea or something that everyone needs to take.' Melanie Dsuza, a clinical dietitian at Medicare Sheikh Sakr Al Kasimi Hospital, explained that women's nutritional needs can change during reproductive years, pregnancy, breastfeeding, and menopause, but these needs vary significantly among individuals.
Melanie stated: 'The decision to take it must depend on individual health status, nutritional needs, and the reason why it is being considered.' She strongly advises against starting intake simply because it worked for someone else or due to current popularity. Before giving a recommendation, Melanie considers the overall diet, lifestyle, existing conditions, medications, and other supplements. Creatine should complement a balanced diet and healthy lifestyle, not replace them.
According to Dr. Eman, for most healthy adults, the generally accepted and well-studied daily dose of creatine monohydrate is between 3 and 5 grams. She stressed that regularity of intake is usually more important than adhering to a specific time of day. Some people start with a short 'loading phase' of about 20 grams per day, divided into smaller portions, but this is not mandatory and is not required by most users. Taking 3–5 grams daily can gradually increase creatine stores in the body without a loading phase.
Melanie emphasized that there is no universal dose suitable for everyone, as the safe dosage depends on the product itself, the purpose of intake, and factors such as age, health status, diet, and other medications or supplements. She warned: 'Even nutrients necessary for the body can potentially cause problems with excessive consumption, so more is not always better.'
Dr. Eman reported that creatine is generally well tolerated by healthy adults when recommended dosages are followed. Some users may experience mild bloating, digestive discomfort, or weight gain due to water retention in muscles. Women who are pregnant or breastfeeding, people with kidney disease or other serious medical conditions, as well as those taking regular medications or multiple supplements, should consult a doctor before starting intake.
Dr. Eman also advised choosing a reliable product with clear information on composition and quality.