Should women take creatine, and what is the safe daily dose?

UAE health experts say creatine can benefit some healthy women by supporting muscle strength, exercise performance and recovery, but it is not necessary for everyone. Creatine monohydrate at 3–5 grams per day is a commonly used dose for healthy adults, while a loading phase is optional and generally unnecessary. Experts advise considering individual health, diet, medications and other supplements before starting it. Mild bloating, digestive discomfort and temporary water-related weight gain can occur, while women who are pregnant or breastfeeding or those with kidney disease should consult a healthcare professional first.

The key message: creatine can be useful, but individual needs should come before trends.