Episode
How Much Creatine Do Women Actually Need? Dr. Abbey Smith-Ryan, Gabby Reece, Amber Taylor
- Podcast
- Proof of Practice Podcast
- Published
- Jun 22, 2026
- Duration seconds
- 2688
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Summary
Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor break down what creatine actually does in the female body. The conversation covers everything from why creatine monohydrate remains the gold standard (and why you don’t need to buy the pink version) to the emerging and genuinely surprising research on creatine and brain health, perimenopause, pregnancy, and postpartum depression. WHAT WE EXPLORE * Why creatine may benefit women more than men in certain life stages * Creatine for perimenopause: muscle, bone density, and performance in midlife women * The truth about water weight and creatine: how much women actually gain (it’s less than you think) * Creatine and brain health: the depression, and brain fog connection * How creatine functions differently across the menstrual cycle, including in the luteal phase * Creatine during pregnancy and postpartum: what the emerging research says * Creatine monohydrate vs. gummies, liposomal, and other forms: what actually matters * Dosing for women: 5 grams vs. 10 grams and when to go higher * Why creatinine in your blood work is not the same as creatine, and what to tell your doctor * The “pink creatine” upsell: why you should just steal your partner’s instead Timestamps: * 00:00 Creatine for Women And What the Science Actually Says * 02:14 Gabby’s Creatine History: ‘90s Bulk to Liposomal Today * 03:02 Why Dr. Smith-Ryan Has Studied Creatine for Nearly 20 Years * 05:07 What Creatine Actually Does in the Female Body * 07:32 Creatine Monohydrate vs. Gummies vs. Liposomal: What to Buy * 10:00 Best Time to Take Creatine for Muscle and Brain Benefits * 14:16 Loading Phase vs. 5 Grams Daily: What Women Need to Know * 17:53 Creatine and Brain Health: Depression, Alzheimer’s, and Brain Fog * 24:59 Creatine During Your Cycle, Pregnancy, a…