Health experts have dismissed claims that creatine supplements branded specifically for women provide any additional benefits compared to standard creatine products.
Creatine is one of the most widely studied fitness supplements and is known to help muscles generate more energy, improving workout performance. While several companies now market pink-packaged products labeled “creatine for women,” researchers say the science does not support the idea that women need a different type.
“There’s nothing unique about how female bodies take in and use creatine compared to male ones,” explained Dr. Lauren Colenso-Semple, a researcher in female physiology, exercise, and nutrition. “The process is exactly the same.”
The recommended dose of creatine for both men and women remains three to five grams daily. Experts also warned that many women-branded supplements include additional ingredients such as collagen and branched-chain amino acids (BCAAs). These, they say, do not significantly improve muscle growth and in some cases may add unnecessary costs.
Some companies also claim their creatine products can reduce cellulite or grow glutes faster, but researchers dismissed such claims as misleading. “Creatine isn’t a magic booty grower,” said Dr. Abbie Smith-Ryan of the University of North Carolina, Chapel Hill.
Experts advise women to focus on proven strategies such as consistent training and adequate protein intake, rather than relying on products marketed with gender-specific labels.
The report was published by Women’s Health magazine, drawing on insights from fitness and nutrition researchers.