The Surprising Benefits of Creatine for Women's Health

Creatine Monohydrate

Creatine is a well-researched amino acid that supports metabolism and exercise by enhancing cellular energy in muscles, including the brain and heart, through increased adenosine triphosphate (ATP) synthesis.

Benefits of creatine for women

Creatine offers numerous health benefits for women, supporting muscle strength, body composition, mood, energy, and overall health beyond high-intensity exercise.

Women consume less creatine

Women typically consume less creatine than men, with diets providing 1-2 grams daily from animal sources like milk, meat, and fish, while plant-based diets offer less. Many women consume below the recommended creatine levels, which declines with age.

Women store less creatine

Women store 70-80% of the creatine that men do, affecting brain areas controlling mood, cognition, memory, and emotion. Creatine supplementation can increase creatine stores significantly.

Taking creatine to correct deficits

Creatine supplementation quickly increases creatine pools and needs daily replenishment as the body uses creatine for essential functions. Without supplementation, stores revert to typical levels within a week.

Female hormones influence the need for creatine

Estrogen and progesterone affect creatine bioavailability and synthesis. Creatine supplementation is beneficial during hormonal changes like menses, pregnancy, postpartum, and menopause.

Childbearing age

During childbearing years, creatine supports energy production and muscle storage, especially during fluctuating estrogen levels, which affect protein catabolism and oxidation. Higher creatine intake correlates with a lower risk of infrequent menstrual cycles.

Can you take creatine while pregnant?

Creatine is important for reproductive health and may improve pregnancy outcomes. Consult a health professional before using creatine during pregnancy.

Menopause

During menopause, creatine helps maintain muscle, bone, and strength, and supports weight management when combined with resistance training.

Post menopause

In elderly women, creatine supplementation supports muscle mass, bone density, and strength, enhancing daily activities and cognitive health.

Creatine use: How much creatine should I take?

Women need higher creatine doses than men. A general dose is 0.07 grams per kilogram of body weight daily. For quicker muscle pool increases, a loading dose is used, followed by maintenance doses.

Best creatine for women

Creatine monohydrate is the most-researched form for women, effective for strength, power, and endurance. Creatine is a flavorless monohydrate powder available in various packaging formats.