Mona SharmaCelebrity nutritionist and wellness advocate

Want to Live Longer and Feel Better? Start Here 🧬 | Rooted in Wellness x Dr. Kay Linker

5 Nov 2025 · 0 min

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0:04

Dr. Kay Linker explains why women naturally produce 20% less creatine and store 70-80% less in muscle than men. For muscle health, 5 g daily works; cognitive benefits may need up to 10 g. Women often find 8 g hits the sweet spot between results and mild water retention.

Questions this video answers

20% less

70–80% less

5 grams per day

10 grams per day

8 grams per day

Are you fan of creatine?
Yeah.
Does it vary by age? Is it something that you should increase as you age?
Yes and yes. So women also produce 20% less creatine than men, and we store 70 to 80% less in our muscles. So we are creatine deficient, just by design. And for muscle health and muscle composition and muscle performance, 5 grams is sufficient per day. But for cognitive benefits, you really want to get to 10 grams.
I would say a handful of the clients that I'm working with, women specifically, we're kind of finding that sweet spot. So 5 grams. Some women have gone up to 10. They might notice a little bit more water retention around their muscles, but they cut down to 8 grams and they're feeling okay.