Does Creatine Make You Gain Weight? The Truth Every Woman Should Know

If you’ve started taking creatine (or are thinking about it) for its well-supported performance benefits but have also heard it can cause weight gain, we get it if you're kinda confused. Creatine has become one of the most researched and effective supplements for improving strength, performance and recovery, so what does it do to your overall body composition?

Let’s clear up the confusion.

First, what is creatine and what does it do?

Creatine is a natural compound found in your muscles that helps produce energy during short bursts of intense exercise. Think lifting weights, sprinting, or HIIT.

Your body produces creatine on its own, but you can also get it from foods like red meat and seafood, or by adding supplements to your routine. When you take creatine regularly, it helps increase your muscles’ stored energy (called phosphocreatine), allowing you to train harder and recover faster.

That’s why it’s so popular among not only athletes but also everyday gym-goers and at-home fitness lovers. And yes, it’s absolutely safe and effective for women, too.

So, does creatine make you gain weight?

Technically, yes, but any weight gain from creatine isn’t fat. It’s water weight.

Basically, creatine causes your muscles to hold on to more water. This happens because creatine pulls water into your muscle cells to help with energy production. The result? A small temporary increase in body weight, usually 1–2 kg in the first few weeks, which then resolves.

Research shows that this initial weight gain is also more common when you start with a loading dose (around 20 g per day), so dropping down to 3-5 g per day can help if you're worried about it (but we repeat: you shouldn't be).

So if you notice weight gain after taking creatine and you’ve changed nothing else in your routine, it’s actually a sign it’s working and your muscles are storing more creatine, which is exactly what you want for those strength and endurance gains.

Is creatine bloating or puffiness normal?

If you’re less concerned about the scales and more bothered by bloating or a general sense of puffiness at the start of your creatine journey, know that this is also temporary. If you’ve started with a larger loading dose, try a smaller daily dose instead (3-5 g per day) and see if you notice a difference.

And remember: the water isn’t sitting under your skin, it’s being drawn into your muscles. If anything, that means your muscles might even look fuller, not softer or fluffier.

How to take creatine

• Dosage: 3–5 g per day is ideal for most women

• Type: Creatine monohydrate is the most researched and cost-effective form

• Timing: You can take it any time of day — consistency matters more than timing

• Hydration: Drink plenty of water to support your body’s natural balance

Level up with creatine

Yes, creatine can make the number on the scales go up slightly, but it’s not fat gain. It’s just your muscles holding more water, which helps you perform better and recover faster.

If your goal is to get stronger, train harder, and support your muscle definition, creatine is one of the most effective (and underrated) supplements out there.