And does “loading” make sense?

I’m trying out a new format this week for my sanity and, hopefully, for yours too. Shorter, simpler, more focused. Please (pleeease) let me know what you think.

Over the past few weeks, I’ve convinced myself that, yes, I should probably start taking creatine as I work to get back some of my pre-pregnancy muscle. (Though, my osteopath reminded me quite sternly this morning that I’m not even six months postpartum. It’s still early for anything intense, but I’m a planner. Or, more accurately, a worrier.)

As I started looking into creatine, I’ll admit that it was intimidating. Everyone kept talking about this mysterious “loading phase.” I had no idea what that really meant, and if I didn’t, I figured I probably wasn’t the only one.

So what exactly is it? Is it really necessary? And most importantly, what would taking creatine actually look like for someone like me, a mid-30s, postpartum, reasonably active, busy (and tired) woman?

The most studied, effective, and affordable form of creatine is creatine monohydrate.

You don’t need fancy blends or special formulas. Just a small, consistent daily dose.

Most women do well with 3 g per day.

This amount builds up creatine stores in the body over 3 to 4 weeks. A dose of 5 g may be helpful for women who are post-menopausal or very active.

This means taking a larger dose for a few days (about 20 g a day, split into 4 servings) to build up stores more quickly.

Some women may choose to do this for 3 to 4 days, but it’s not required.

Women often start with higher baseline creatine levels, and research shows the same benefits appear over time without loading. It just takes a little longer to notice them.

Studies in women show no solid evidence of increased risks or kidney problems when creatine is used as recommended.

The most common side effect is a bit of water retention in the first several days.

🥄 Start with 3 grams once a day.

⏰ Link it to something you already do. Stir it into your morning coffee, tea, or smoothie so it’s built into your existing routine.

📅 Skip the pressure to “load.” If the idea of measuring powders multiple times a day feels overwhelming, don’t do it. The science shows daily dosing works just as well over time.

📈 Think long game, not quick win. Creatine is about steady energy gains that show up weeks down the line.

🧠 Tailor it to your season of life. If you’re perimenopausal or post-menopausal, a slightly higher dose (up to 5 g) may better support strength and energy.

🪜 Let “good enough” be good enough. Consistency beats perfection here. If you forget a day, just start again tomorrow.

✨ Not Just for Gym Bros: The Energy System Women Should Know
🧠 Creatine for Women's Brains
🌀 How Hormones Rewrite Your Energy Rules: Creatine Across Women's Lives

I’d love to know what you think about creatine. Have you tried it? Thinking about it?

P.S.

👭 Forward this to a friend who’s curious about creatine.