Why I started taking creatine after having Robyn (and what the research says)

Quick answer: creatine monohydrate is one of the most studied supplements out there. For most healthy women, 3 to 5g a day alongside strength training can help with strength and muscle. This is my story, not medical advice, and not a promise it will do the same for you.

In this post: why I started, what I noticed, what creatine does, tiredness and brain fog, how much to take, creatine gummies, weight gain, hair loss, breastfeeding.

Nobody tells you how tired you will be. After I had Robyn, I was back to work with a four year old, a newborn and a night's sleep that came in pieces. I still wanted to train. It was the one hour that was mine. (If you are in that stage too, these 5 simple ways to stay healthy when life gets hectic might help.)

But some mornings the bar felt heavy before I had even loaded it.

Why did i start creatine?

My co-founder Sarah explained it to me.

I had always thought creatine was for men who lift a lot, and I honestly thought it would make me bulky. But I trust Sarah, so I tried it.

What did i actually notice?

It did not replace sleep. Nothing does.

But it made the days easier. Here is what I noticed:

• I got stronger in the gym.

• I had more energy, even on the days I had slept the least.

• No brain fog. I felt clearer, like I could think properly.

• No weight gain. I did not notice any effects on my weight.

That is my experience, and yours may be different.

What does creatine actually do?

Your muscles use creatine to make quick energy for short, hard efforts: a heavy set, a sprint, a hill. A supplement tops up your stores so you can do a bit more work in training. More work over time means more strength.

It works best alongside lifting. Studies in post-menopausal women found creatine plus resistance training gave bigger gains in strength and muscle than training alone, according to a 2025 review of creatine in women's health.

Does creatine help with tiredness and brain fog?

This is the question I get asked, so here is the honest answer.

A small 2024 study in Scientific Reports kept 15 healthy people in their 20s awake for 21 hours. Those given one large dose of creatine did better on thinking tests than those given a placebo. But that dose was about 20 to 30g for most adults, far more than anyone takes daily, and it was one small study.

In 2024, EFSA (the EU food safety authority) reviewed the evidence and found no proven link between creatine and better cognitive function. In May 2026, the EU formally refused that health claim.

What I felt is my own experience, not a promise. I would not buy creatine to fix tired. I take it to support my training.

Is creatine good for women?

For most healthy women, with strength training, the evidence says yes. Most research was done in men, so it is still catching up, especially around pregnancy, postpartum and perimenopause. A 2025 review concluded it looks safe and likely helpful, but direct data in those stages is thin.

Where it gets mixed:

• Bones: one one-year trial in post-menopausal women found less bone loss with creatine plus training. A larger two-year trial found no bone benefit.

• Brain: early. The EU refused a cognitive function claim in 2026.

How much creatine should women take?

• 3 to 5g of creatine monohydrate a day. About a level teaspoon.

• No need to "load".

• Any time of day. Consistency beats timing. I take mine in the morning, mixed in with my electrolytes. If mornings are chaos, Doireann's on-the-go breakfast is a good one to pair it with.

• I flex the dose. I take 3g on a normal day and up to 5g when I need more, like when I am travelling or have had very little sleep.

• Choose a plain powder. More on gummies below.

Creative gummies vs powder

Stick with powder. Lab tests keep finding gummies with far less creative than the label says. 

• SuppCo (2025): sent six best-selling gummies to an independent lab. Four contained very little creatine.

• NOW: tested 12 gummy brands. Five had little to no creatine.

Creatine is fragile in gummy form. Heat, moisture and acidity can break it down into creatinine, which does nothing for your muscles. If you still want gummies, pick a brand that publishes third-party test results for every batch.

Does creatine make you gain weight or bloat?

You may see a small rise on the scale in the first few weeks. That is water drawn into your muscle cells, not fat, and not puffy bloating. It is more noticeable if you "load" with high doses, which you do not need to do. I did not notice any weight gain.

Does creatine cause hair loss?

The worry comes from one 2009 study of rugby players that found a rise in a hormone called DHT. It never measured hair loss. A 2025 trial in men who lift found no difference in hair loss or DHT after 12 weeks. There is no good evidence that creatine causes hair loss, and women have barely been studied.

Can you take creatine while breastfeeding?

I took creatine while I was breastfeeding Robyn. But please check with your GP, midwife or pharmacist first, because I am not a medical professional and your situation is yours. There is very little research on creatine during pregnancy and breastfeeding, and most guidance is cautious, so it is a conversation to have with someone who knows your health.

Who should talk to a doctor first?

If you have kidney problems, are pregnant or breastfeeding, or take regular medication, talk to your GP or pharmacist before you start. Buy a plain creatine monohydrate that is third-party tested, for example certified by Informed Sport.

Creatine is not a replacement for protein

Protein and strength training are the foundation. Creatine is an extra on top. If you are looking for an easy protein snack, read not all protein balls are created equal for what to look for, or try our protein balls.

Not medical advice. This is my own experience. Speak to your GP before starting any supplement.