Creatine

is a naturally occurring compound in the body, predominantly found in the muscles and brain. The liver, pancreas, and kidneys produce approximately one gram of creatine daily, but it can also be obtained through dietary sources such as seafood and meat, as well as through supplements. Beyond its well-known advantages in promoting muscle growth, boosting energy levels, enhancing mental performance after sleep deprivation, and potentially reducing symptoms of depression, a growing body of research suggests that creatine may also offer significant benefits for reproductive health.

A 2024 study published in the journal Food Science & Nutrition highlighted this emerging benefit. The research indicated that individuals who consistently met their recommended daily intake of creatine experienced “notably lower risks” for a range of vaginal and hormonal issues. The study analyzed data from 4,522 women and girls aged 12 and older from the National Health and Nutrition Examination Survey (NHANES), carefully calculating the amount of creatine each person consumed from their diet—excluding supplements.

The findings were compelling: participants who consumed at least 13 milligrams of creatine per kilogram of body mass daily (the recommended benchmark) reported fewer irregular periods compared to those who did not meet this intake. Furthermore, these individuals exhibited lower risks of pelvic infection and hysterectomy, and were less likely to use hormone replacement therapy (HRT). The researchers concluded that adequate creatine intake was associated with “notably lower risks” across various reproductive health issues.

The exact mechanisms by which creatine influences reproductive health are not yet fully understood. However, this 2024 study is not the first to establish such a link. A 2021 analysis published in the journal Nutrients provided “clear evidence” that several components of the female reproductive system depend on creatine throughout the reproductive cycle and during pregnancy. While this finding suggests a crucial role for creatine, further research is still required to determine whether it can directly enhance fertility.

Dr. Christine Greves, an OB-GYN at Winnie Palmer Hospital for Women and Babies, notes that although much research remains to be done, this study reinforces the idea that a healthy lifestyle and diet offer wide-ranging benefits. She also emphasizes that regular periods are indicative of regular ovulation, which is fundamental for fertility. Similarly, Dr. Jennifer Wider, a women’s health expert, suggests that creatine’s impact may be linked to energy production within the uterus. She highlights its important role in labor, delivery, and fetal maturation, considering it a potentially worthwhile supplement for women of reproductive age.

In addition to its potential reproductive health benefits, creatine is known for several other advantages, including increasing lean body mass, boosting overall energy levels, enhancing muscle recovery, improving cognitive function, reducing the effects of short-term sleep deprivation, and helping to maintain stable hormone levels.

While the 2024 study focused primarily on dietary creatine intake, many of these benefits are also associated with creatine supplementation. With growing evidence supporting its safety and effectiveness, creatine is increasingly recognized as beneficial for women. However, those considering a creatine supplement should always consult with a doctor for personalized medical advice.