Creatine for women: what it does and how to take it

The short answer

1. Creatine monohydrate is the most researched sports supplement and suits women and men alike.
2. The standard dose is 3g a day. Loading phases are optional.
3. It supports strength and training output, and research into bone and brain health is growing.
4. Some water retention in muscle is normal — it is not fat gain.