The science

Creatine is the most-researched supplement in sports nutrition. Here's what the evidence actually says — for women, specifically.

Strength & lean muscle

Creatine supports strength and lean-mass gains alongside resistance training. The effect is well-replicated and applies to women, not just men.

Cognition & energy

The brain uses creatine for energy. Studies link supplementation to better performance on demanding mental tasks, especially under fatigue or sleep deprivation.

Longevity & bone density

Emerging research points to benefits for muscle and bone maintenance with age — relevant through perimenopause and beyond, when lean mass is harder to hold.

Muscle retention on a GLP-1

Rapid weight loss can cost lean muscle. Pairing creatine with resistance training is a practical lever to help protect it during a GLP-1 protocol.

Eleven Creatine shares general education, not medical advice. These statements have not been evaluated by the FDA. Not intended to diagnose, treat, cure, or prevent any disease.