Why Every Woman Should Take Creatine — Dr. Stacy Sims Explains
When most people think of creatine, they picture bodybuilders and gym bros. But leading exercise physiologist and nutrition scientist Dr. Stacy Sims has been challenging that stereotype for years — and the science backs her up completely.
Dr. Sims, author of ROAR and Next Level, is one of the world's foremost experts on female physiology and performance. Her research and advocacy have helped shift the conversation around creatine from a "male supplement" to one of the most important daily nutrients for women — especially as they age.
What Is Creatine and Why Does It Matter?
Creatine is a naturally occurring compound found in small amounts in meat and fish, and produced by the body in the liver, kidneys, and pancreas. It plays a critical role in energy production — specifically in replenishing ATP (adenosine triphosphate), the fuel your muscles use during high-intensity effort.
The problem? Most people — and women in particular — don't get enough creatine through diet alone. Supplementing with pure creatine monohydrate is the most effective and well-researched way to top up your stores.
Dr. Stacy Sims on Creatine for Women
Dr. Sims has spoken extensively about creatine across interviews, podcasts, and her books. Here are some of her key insights:
💪 Strength & Muscle
"Creatine is one of the most researched supplements in the world, and the data for women is compelling. It supports lean muscle mass, strength gains, and power output — all of which decline with age if we don't actively work to preserve them."
— Dr. Stacy Sims, drstacysims.com
🧠 Brain & Cognitive Function
Dr. Sims highlights that creatine isn't just for muscles — it's also a fuel source for the brain. Research suggests creatine supplementation can support cognitive function, reduce mental fatigue, and may even play a role in mood regulation. This is particularly relevant for women navigating perimenopause and menopause, when brain fog is a common complaint.
Learn more: Dr. Sims' Blog — drstacysims.com/blogs/news
🦴 Bone Health
One of the lesser-known benefits Dr. Sims advocates for is creatine's role in bone density. Combined with resistance training, creatine has been shown to support bone mineral density — a critical concern for women post-menopause when oestrogen levels drop and bone loss accelerates.
⚡ Energy & Recovery
Dr. Sims recommends creatine for women dealing with chronic fatigue, poor recovery between training sessions, and low energy. By increasing phosphocreatine stores in the muscles, creatine helps you work harder and recover faster.
Listen to Dr. Sims discuss creatine on the Huberman Lab Podcast and the Found My Fitness Podcast with Dr. Rhonda Patrick.
🌸 Perimenopause & Menopause
In her book Next Level, Dr. Sims dedicates significant attention to creatine as a non-negotiable supplement for women in perimenopause and beyond. The hormonal shifts of this life stage accelerate muscle loss, cognitive decline, and bone deterioration — all areas where creatine has demonstrated measurable benefit.
How Much Should You Take?
Dr. Sims recommends 3–5g of creatine monohydrate per day, taken consistently. There's no need for a loading phase. Simply mix it into water, a smoothie, or your post-workout shake. It's unflavoured, so it blends seamlessly into anything.
Timing matters less than consistency — the key is taking it every day to keep your creatine stores topped up.
Why Pure Creatine Monohydrate?
Not all creatine is created equal. Dr. Sims consistently recommends creatine monohydrate — the most studied, most bioavailable, and most cost-effective form. Avoid fancy "creatine blends" with unnecessary additives. Pure is best.
Which Form Works Best For You?
At Purple Cushhh, we offer creatine in two convenient forms so you can choose what fits your lifestyle best:
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🥄 Powder — Best For: Active Performance & Flexibility
Our Pure Creatine Monohydrate Powder 350g is ideal if you train regularly and want to mix your creatine directly into a pre- or post-workout shake, smoothie, or water. Unflavoured, fast-absorbing, and gives you full control over your dosage.
✅ Works best for: Pre/post-workout use, mixing into shakes, precise dosing, high-intensity training
💊 Capsules — Best For: Convenience & On-The-Go
Our Natural Creatine 60 Capsules are perfect if you prefer a no-fuss, no-mix option. Just take your capsules with water — at home, at the office, or while travelling. Same evidence-backed creatine monohydrate in a convenient capsule form.
✅ Works best for: Busy lifestyles, travel, no-shake days, stacking with other supplements, beginners
Ready to Start?
Join thousands of women who are taking their health and performance seriously — the way Dr. Stacy Sims has always advocated. Whether you choose powder or capsules, the most important thing is that you start.
Available online at www.purplecushhh.co.za and in-store at Shop 108 Hibernian Towers, Beach Road, Strand, Cape Town.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new supplement regimen.