Hormones don’t always play fair. One minute you’re having a great week, ticking things off, going to the gym every day, and feeling on top of life. Then suddenly, PMS hits. Switch to exhausted, grumpy, and one slow-walker away from losing your… mind.
Stress can also throw you off balance, making everything even harder to deal with. And let’s not forget perimenopause and menopause, each with their own unique curveballs.
Riding this roller coaster isn’t exactly a blast, but there are natural ways you can support your body’s natural resilience – and that’s why the link between Creatine and hormones is getting so much attention.
Hormones out of Sync? You’re not Alone.
Sometimes you don’t feel yourself, and it’s hard to pinpoint why. This can show up in many ways, both physical and emotional:
- Fatigue – Feeling wiped out even after a full night’s sleep or hitting a slump mid-afternoon
- Bloating – Uncomfortable water retention and digestive issues that leave you feeling puffy
- Low mood – Feeling down or irritable without an obvious reason
- Brain fog – Forgetting why you walked into a room or zoning out during tasks you’d usually breeze through
- Sleep disruption – Struggling to fall asleep or waking up in the middle of the night for no clear reason
- Cramping – Muscles cramping more often, especially at night or after exercise
These are all signs that your hormones may be out of sync. Hormonal fluctuations are normal, whether it's during your menstrual cycle, perimenopause, or when you’re juggling a thousand things. Sometimes it can be hard to handle, but it’s not all in your head. These shifts are real, and they affect every woman differently.
But, what does Creatine have to do with Hormones?
Let’s get the big question out of the way: Does Creatine affect women’s hormones? There’s a common misconception that Creatine can directly influence hormone levels, such as testosterone and oestrogen. This is likely because people confuse its effects with those of anabolic steroids, but the good news is they’re not remotely the same thing.
What Creatine does do is support the systems in your body that are affected by hormonal changes. Creatine helps your body produce ATP, the main source of cellular energy in your body. Your brain, muscles, and nervous system all rely on ATP to function, and all of them can take a hit when your hormones fluctuate.
In other words, while Creatine doesn’t change your hormones, it helps your body to stay steady when they shift. It supports energy metabolism in hormone sensitive tissues like your brain and muscles, which can help you to feel more physically and emotionally resilient.
How does Creatine support women’s hormonal health? Here’s what the research says
Creatine is one of the most well-studied supplements out there, and the research has shown its unique benefits for women.
Menstrual cycle and energy
Fatigue during some stages of your menstrual cycle isn’t in your imagination; it’s physiological. Many women feel more tired at the end of the luteal phase and at the start of their period. That’s when progesterone and oestrogen drop, which can impact your energy levels, mood, and even exercise performance.
While Creatine doesn’t directly affect hormones, Oestrogen can influence how Creatine is stored and used in the body. That means your levels may fluctuate during your cycle, and supplementing could help keep them steadier.
Because Creatine supports your energy metabolism at a cellular level, it may also give you an extra edge when hormone shifts leave you running low, helping you power through workouts and everything else on your plate.
Mood support and mental clarity
Hormones can mess with your mood and your focus. That’s because main players like oestrogen and progesterone interact with brain chemicals that influence how you think and feel, which is why brain fog and low mood often show up during hormonal shifts.
Creatine’s role in brain energy production is essential for normal neurotransmitter function. This includes serotonin and dopamine, the chemical messengers that help regulate your mood. Some studies have even shown that Creatine may increase the effectiveness of antidepressant medications when taken alongside them.
The brain energy support that Creatine provides has also been linked to improved cognitive performance, including focus, decision making, and memory. Some studies have also suggested it may influence the body’s stress response, potentially blunting the rise of cortisol during high-intensity exercise, for a more balanced mood and smoother recovery from physical stress. Basically, it means more mental resilience when you need it most.
Muscle strength and cramps
The reason Creatine is so popular with weightlifters is because it supports muscles with short bursts of energy. So, when trying to finish a set, you have a bit of extra strength to keep going. But this benefit isn’t just for gym goals, it’s particularly important for women.
As we age, muscle mass naturally declines, particularly during and after menopause. Research has suggested that taking Creatine, combined with resistance training, may help to offset this loss and support strength as your body changes.
Muscles also come into play during your menstrual cycle, when cramps and aches can show up. While Creatine isn’t a fix, it does support hydration by drawing water into the muscles and helping them to function normally, giving your body what it needs to feel strong and bounce back after physical effort.
How to take Creatine for hormonal support
TL;DR: Between monthly energy dips, brain fog, low mood, and muscle changes, hormones can really take their toll. By supporting your body at a cellular level, it offers research-backed benefits for:
- Reducing fatigue – helping your body power through natural energy dips, such as during your menstrual cycle
- Mood regulation – supporting neurotransmitters like serotonin and dopamine
- Mental clarity – brain energy metabolism contributes to memory, focus, and decision making
- Stress response – some research suggests Creatine may help regulate cortisol during exercise.
- Muscle strength and hydration – particularly important during hormonal changes
- Overall resilience – helping you feel more balanced to handle physical and mental demands
It’s no surprise that more women are adding Creatine to their routine. With so many researched benefits, it’s an easy way to support your mind and body, whatever life (or your hormones) throw at you.
FAQs
Can I take creatine during my period?
Yes, Creatine is considered safe to take during your period. In fact, some research suggests it may be especially beneficial during this time, as it supports energy and mood.
Does creatine affect hormonal fluctuations during the cycle?
Creatine doesn’t directly affect hormones like testosterone or oestrogen. However, it does support the systems affected by hormonal changes, like cognitive and muscle function, which can help you feel more balanced.
Is creatine bad for women's hormones?
No, there’s no evidence to suggest Creatine has a negative impact on women’s hormones. It’s one of the most well-researched supplements around and is widely considered safe for long-term use.
Can creatine support women going through perimenopause?
Yes, Creatine can help with mood support, cognitive function, strength, and energy during perimenopause.
Is creatine safe to take alongside hormonal contraceptives?
Yes, Creatine is generally considered safe to take alongside hormonal contraceptives. However, it’s always best to consult with your GP if you have specific concerns.
How does creatine interact with stress hormones like cortisol?
Creatine has been shown by some studies to limit the rise of cortisol during high-intensity exercise, which could support recovery and stress resilience.
Will creatine cause water retention or bloating related to my cycle?
Creatine draws water into your muscles, which can temporarily increase hydration at a cellular level. But this doesn’t cause visible bloating or water retention elsewhere in your body.
Can creatine help with mood swings?
Creatine supports brain energy metabolism and normal neurotransmitter function, including serotonin and dopamine. That may help you feel more emotionally resilient, particularly during hormonal fluctuations.
**At Free Soul, your well-being is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.
