Think creatine is just for bodybuilders and gym bros? Think again! In this episode of The Dallas Duo, Andrea and Whitney unpack the surprising benefits of this powerhouse supplement—especially for women.

From supporting lean muscle and brain health to improving recovery and even mood, creatine is having a major moment in the wellness world. Whitney explains the science behind it, how to take it (spoiler: timing doesn’t matter), and why it’s especially valuable in perimenopause and postpartum phases. Andrea shares her experience as a former skeptic turned daily user.

Whether you’re focused on strength, energy, cognition, or just feeling your best—this conversation will change the way you think about creatine.

👟 Safe for women (even during pregnancy!)

🧠 Supports cognition and mood

💪 Boosts muscle maintenance and recovery

💧 Easy to add to your water or smoothie

Mentioned brands: Transparent Labs, Thorne, Fullscript

Connect with The Dallas Duo

📲 Follow along on IG:  @whitnessnutrition & @andreaaoverturf

🌐 Learn more at: The Dallas Duo Podcast 

Resources & research: 

1. Creatine Improves Muscle Performance in Older Women

Creatine monohydrate improved strength, lean mass, and walking performance in women aged 58–71.

2. Creatine & Bone Health in Postmenopausal Women (Resistance Training Studies)

12-week to 2-year RCTs show creatine + resistance training increased muscle strength, lean mass, and helped maintain bone density.

3. Systematic Review: Does Creatine Supplementation Enhance Performance in Active Females? (2024)

Review of 27 studies found improvements in strength, anaerobic performance, and limited aerobic outcomes in trained women.

4. Creatine Enhances Recovery & Muscle Metabolism in Different Menstrual Phases

Women experienced better phosphocreatine resynthesis, recovery, and fatigue resistance across hormone phases.

5. Review: Creatine Supplementation Across a Woman’s Lifespan

Covers benefits during menstruation, pregnancy, postpartum, and menopause, including muscle health, cognition, and mood.

6. Creatine Augmentation in Depression Treatment for Women

Supplementing SSRIs with 4–5 g/day of creatine led to faster, stronger improvements in depression symptoms in women.

7. Creatine & Sleep Duration in Young Women

A 6-week trial showed increased sleep time on training days in menstruating women taking 5g/day.

8. Population-Based Study: Creatine & Female Reproductive Health (NHANES)

Higher dietary creatine intake was associated with lower risk of irregular cycles, pelvic infections, and hormonal complications.

9.Association between dietary intake of creatine and female reproductive health