Print article I used to think creatine was a supplement just for bodybuilders, but studies show a range of other potential health benefits for everybody-including women of all ages. New research suggests women can take advantage of this safe supplement for hormonal balance, cardiovascular, and neurological support.
What Is Creatine?
Creatine is a natural compound found in muscles and brain tissue created from amino acids. It plays a crucial role in energy production creating a steady supply of energy in our muscles so they can keep working, especially while exercising. Our body makes only 1 gram of creatine per day, which gets stored in the muscles. However, the average person requires approximately 2 grams of creatine per day to maintain normal levels. The rest of our total intake comes from creatine foods—and supplements, if we take them.
We get creatine in our diet, especially from protein-rich foods such as meat, fish, and poultry. Researched doses, between 3-5 grams per day, show the most benefits. Board-certified sports dietitian Kelly Jones, RD says, “Around 3 grams, we begin to see strength and performance benefits for more petite individuals. But for the potential long-term neurocognitive benefits, at least 5 grams per day is likely needed.” To put this into context, you’d have to eat somewhere in the range of one to two pounds of beef, chicken, or fish a day just to get 5 grams of creatine.
Since most of the creatine (around 90%) is stored in the muscles, and as women tend to have less muscle mass than men-women tend to have lower creatine stores (by 70-80%). The average woman may also consume less creatine in her diet. For this reason, some women may choose to supplement to maximize their creatine stores, to obtain cardiovascular, neurological, and metabolic support.
Creatine Supplementation for Women
Creatine supplementation offers various benefits for women, including increased muscle strength, improved bone density, enhanced brain function, potential mood regulation, and gut health. These benefits are particularly relevant during specific life stages like menstruation, pregnancy, and menopause due to hormonal fluctuations.
Throughout each phase of the menstrual cycle, dramatic shifts in hormones like estrogen and progesterone affect the body’s natural creatine levels, sometimes dipping inadequately low. Supplementing creatine may help keep levels more consistent throughout the menstrual cycle.
Understanding Creatine Metabolism Pre and Post-Menopause
Due to the hormone-related changes during perimenopause and post-menopause, creatine supplementation may be particularly important.
Lower estrogen levels during menopause can affect the body’s ability to produce and utilize creatine. Creatine helps counteract age-related muscle loss and can improve bone density, muscle mass, strength, and even mood and cognitive function by supporting the energy needs of the brain for pre and post menopausal females.
Creatine combined with consistent resistance training shows significant benefits for post-menopausal women, including improved muscle mass, and enhanced bone health by reducing bone loss.
On top of physical perks, creatine also plays a role in cognition (thinking and learning), and supplementation can give your brain a boost. Taking creatine supplementation can also help with tasks involving the frontal cortex, such as memory, and attention. It can even help reduce mental fatigue in healthy adults.
Types of Creatine
Several forms of creatine can be found on the market. The two main forms are creatine monohydrate and creatine HCL. Creatine monohydrate is the most commonly used form on the market and is more cost effective for folks that don’t mind unflavored powder. It also has the most research behind it.
Creatine HCL tends to be a little more expensive per serving, and best for those with a sensitive GI tract. Creatine HCL, or creatine hydrochloride, is creatine that is molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. This means that it will be more easily absorbed by your muscle cells and you can take a smaller dose than you would have to take with creatine monohydrate.
Both forms provide same benefits. The key differences are in their bioavailability which affects dosage, potential for gastrointestinal issues, and the amount of research supporting them-with monohydrate having significantly more scientific backing.
Tips for Getting Started
- The general recommendation for people taking a creatine supplement is 3 to 5 grams per day
- Choose a creatine monohydrate or HCL from a trusted source that is third party tested
- Increase water intake to avoid dehydration and constipation while taking creatine
- Start with a quarter or half dose if you experience side effects and slowly work up
- Take creatine any time of day, mixed in water, a smoothie, or another beverage
- Taking creatine before or after exercise may have additional benefits
I’ve been taking a serving of Con-Cret Creatine HCL daily for the past 3 months. It’s third party tested and comes in different flavors. I had no digestive issues or cramping, and have noticed an increase in muscle strength (in conjunction with weight lifting) and more endurance during my workouts. I also find my memory has improved.
Disclaimer: I have not received payment or free products for this review, it’s my honest opinion).
Research shows creatine is one of the most underrated, effective, and safest supplements on the market. The science behind the potential health benefits is solid, too. It’s not a fix all supplement but a great option for any woman experiencing hormone related changes to improve bone density, muscle mass, strength, and even mood and cognitive function.
If you have questions or need additional support, send me an email at support@behealthyoga.com as I’m happy to help.
Keep thriving,
Lisa
Creatine
