Creatine used to be thought of as a gym-bro supplement. Today it is one of the most researched supplements in the world, and a growing body of research looks specifically at women. If you are on a GLP-1 medication and thinking about muscle, here is what the research says.
What is creatine?
Creatine is a compound your body makes from amino acids and also gets from foods like meat and fish. It is stored mostly in muscle, where it helps recycle the energy muscles use for short, quick efforts like lifting, climbing stairs or getting up from a chair.
A 2025 review led by Abbie Smith-Ryan in the Journal of the International Society of Sports Nutrition notes that women tend to make about 20% less creatine and eat 30–40% less of it in their diets than men.
What research in women shows
That 2025 review looked at creatine across a woman's life, from menstruation through pregnancy to menopause. In summary:
- Muscle and strength: creatine has shown benefits for muscle strength, exercise performance and body composition, especially when combined with resistance training.
- Brain and mood: research has linked creatine to mood and cognitive function, though this area needs more study.
- Life stages: there is relatively good data after menopause; data in pregnancy and perimenopause is still limited.
The authors concluded that the potential benefits appear to outweigh the risks, and called for more research.
Is creatine safe?
The International Society of Sports Nutrition (ISSN) position stand describes creatine monohydrate as safe. It found no compelling evidence of harm from short- or long-term use at recommended doses, in healthy people and in clinical groups.
If you have kidney disease, are pregnant or breastfeeding, or take medications, talk to your doctor before starting creatine or any supplement.
How much creatine do studies use?
| Approach | Typical dose in research |
|---|---|
| Daily maintenance | 3–5 g per day |
| Loading phase (optional) | About 0.3 g per kg of body weight per day for 5–7 days, then 3–5 g per day |
| Without loading | 3–5 g per day raises muscle creatine over about 3–4 weeks |
Each stick of Zibby contains 1.36 g (1,360 mg) of creatine monohydrate. That is a smaller daily amount than most studies use. We include it as part of a simple daily routine. If you want to reach the 3–5 g used in research, talk to your doctor or a dietitian about how to get there.
Why creatine comes up on a GLP-1
When you lose weight, some of what you lose is lean mass, not just fat. In the STEP-1 trial of semaglutide, scans showed that about 38–39% of the weight lost was lean mass. That figure includes water and organ tissue, not only muscle.
A 2025 joint advisory from four US nutrition and obesity organizations recommends adequate protein plus strength training to help preserve lean mass during GLP-1 treatment. Creatine research is strongest alongside resistance training, so it fits naturally into that plan. Read more in How to protect muscle while losing weight on a GLP-1.
Simple ways to make creatine part of your routine
- Pair it with strength training two to three times a week, even bodyweight exercises at home.
- Take it daily. Creatine works by building up stores over time, so consistency matters more than timing.
- Keep drinking. Mixing creatine into water is an easy way to pair two habits.
- Prioritize protein at each meal, even when meals are small.
Where Zibby fits
Zibby Hydration combines 1,360 mg of creatine monohydrate with electrolytes (sodium, potassium, magnesium) and vitamins C, B6 and B12 in one zero-sugar stick, designed for women on a GLP-1 routine. See what's inside →
Frequently asked questions
Should women take creatine?
Research suggests creatine can support strength and body composition in women, especially with resistance training. Talk to your doctor if you have kidney problems, are pregnant or breastfeeding, or take medication.
Can I take creatine with Ozempic or Wegovy?
Creatine is not a medication, and the GLP-1 labels do not list it as an interaction. Still, check with your prescriber before adding any supplement.
Does creatine cause weight gain?
Creatine can increase water stored in muscle, which may show as a small change on the scale. That is not fat gain.
How much creatine is in Zibby?
1,360 mg (1.36 g) of creatine monohydrate per stick.
Sources
- Summary of Smith-Ryan et al., “Creatine in women's health”, J Int Soc Sports Nutr, 2025
- ISSN position stand on creatine supplementation (summary)
- Nutritional Priorities to Support GLP-1 Therapy for Obesity (2025)
- GLP-1s and muscle loss (summarizing STEP-1, NEJM 2021)
This article is for general education and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.