The short answer
No. On Ep. 408 of The WarriorBabe Show, Nikkiey explains that no research supports cycling creatine, and your body's own creatine production doesn't shut down in a way that requires breaks. She points to studies running out to five years showing no adverse effects in healthy people, so you can take it continuously.
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Nikkiey busts the myth that you have to cycle off creatine
Plays from 12:19 · Ep. 408: Should Women Over 40 Take Creatine?
Why long-term daily use is fine, and why creatine isn't like steroids
Plays from 12:39 · Ep. 408: Should Women Over 40 Take Creatine?
Her bottom line: a daily dose, no loading phase, no cycling
Plays from 17:45 · Ep. 408: Should Women Over 40 Take Creatine?
The full answer
Cycling off creatine is the fourth myth Nikkiey takes apart on Ep. 408. She says the idea mostly comes from people lumping creatine in with steroids, which people do cycle on and off. Creatine isn't that. Supplementing doesn't switch off your body's natural creatine production in a way that calls for time off, and there's no research showing breaks do anything for you.
On long-term use, she notes that studies going out about five years have found no adverse effects in healthy individuals. That last part matters. The research she's describing was done in healthy people, so if you have a medical condition or take medications, check with your doctor before you start.
Her practical recommendation is simple:
- Creatine monohydrate, three to five grams a day
- Every day, not just on training days
- No loading phase and no cycling, just consistency
She also frames creatine as more than a lifting supplement. In the same episode she connects it to muscle preservation, training performance, bone health, brain health and mood, and says it gives the best returns when paired with progressive strength training and enough protein. If you've been stopping and restarting because you thought you had to, that on-off pattern was the problem, not you. Consistency is the whole strategy here.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
Women also ask
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Supplements & Creatine
Can creatine help with brain fog in perimenopause?
Nikkiey says it can. Your brain uses creatine for energy the same way your muscles do, and she points to studies showing better memory, processing speed and executive function. She noticed more clarity and energy herself during a stretch of brain fog and fatigue, and calls it directly relevant to perimenopause brain fog.
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Supplements & Creatine
How much creatine should a woman over 40 take?
Nikkiey recommends 3 to 5 grams of creatine monohydrate a day, roughly half a teaspoon, taken every day rather than only on training days. No loading phase and no cycling. She takes 5 grams each morning stirred into her coffee, and says it mixes easily into water or a smoothie.
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Supplements & Creatine
Will creatine make women look bulky?
No. Nikkiey explains that creatine doesn't add bulk or fat. It pulls water into your muscle cells, which can raise the scale 2 to 4 pounds in the first week or two and make muscles look slightly fuller. That's hydration of muscle tissue, and fuller muscles look more defined, not bigger.
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19 minShould Women Over 40 Take Creatine?
Episode 408 · Oct 26, 2026