Creatine increases phosphocreatine inside your muscles and brain basically giving your cells a bigger, faster-recycling energy tank. For women, that translates to better strength output, improved cognitive function, quicker recovery, and more stable energy throughout your cycle. And the research is clear: creatine is one of the most studied, safest, and most effective supplements for women across all ages — from athletic performance to mood and even perimenopause support. It doesn’t bulk you. It fuels you.