Creatine for Women? BIG YES

When people think of creatine, they often associate it with male, high-performance athletes. But research shows that creatine is incredibly beneficial for women – not just for strength but also for brain health, energy and overall well-being

Let’s break down the science-back benefits, clear up some common myths, and explain how to use creatine effectively.

What is Creatine?

Creatine is a naturally occurring compound found in our muscles and brain. While our body makes creatine (about 1gram/day), and we get some from food (mainly meat & fish), these levels are far below those found in creatine supplements.

The key takeaways from a recent study by Smith-Ryan et al. (2021) 'Creatine Supplementation in Women’s Health: A Lifespan Perspective’ were:

• Creatine levels: Women exhibit 70-80% lower creatine stores compared to men

• Creatine Metabolism: Hormonal changes across the menstrual cycle directly influence creatine metabolism, making supplementation particularly beneficial during menstruation, pregnancy, post-partum, during & post-menopause

• Mood & Fatigue: During the luteal phase, when oestrogen peaks, creatine helps with protein preservation and brain energy levels, reducing mood changes and fatigue

• Mental Health: Depression rates are two times higher in women compared to men, particularly during puberty, postpartum, and menopause – all times when creatine metabolism is disrupted. Creatine supplementation has been shown to improve mood, reduce depressive symptoms, and enhance cognitive performance under stress by restoring brain energy levels and homeostasis, (potentially offering even greater benefits for women than men!)

• Sleep: Sleep deprivation appears to be more detrimental to females compared to males. Specifically during the follicular phase (low oestrogen), when creatine levels appear to be lowest. Creatine may help combat the effects of sleep deprivation on cognition and sleep quality.

• Pre-menopause: During younger stages, creatine appears to be affective in improving strength & exercise performance

• Post-menopause: As oestrogen declines with age, muscle mass, strength, and bone density naturally decrease. Creatine, especially when paired with resistance training, helps counteract these losses by positively impacting skeletal muscle size and function & supports bone building.

  
  

Common Myths About Creatine

🚫 "Creatine makes you gain weight."Creatine can cause temporary water retention in muscles, but it does not increase fat.

🚫 "Only athletes need creatine."Creatine is beneficial for any woman looking to increase strength, energy, and cognitive function, not just elite athletes.

🚫 "You have to cycle creatine."No need! Creatine can be taken daily with no harmful effects. It works best when consistently supplemented over time.

How to Take Creatine

✔ Best Form: Creatine monohydrate (most researched and effective)

✔ Dosage: 5g per day

✔ When to Take It: Any time of day

✔ How to Take It: Mix with water, juice, or a protein shake (I add it to my overnight oats each day!)

Have a further read through the article here: https://www.mdpi.com/20726643/13/3/877#B58-nutrients-13-00877

REFERENCE: Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877

Carla & Team x