Long viewed as supplement for sportsmen and gym goers creatine is attracting growing attention for its role in supporting women’s health, says Patsy Westcott
🕒 6 min read
Scroll through social media or pick up a newspaper or magazine and it won’t be long before you stumble across an article or advert extolling the benefits of creatine.
For years the buzz around creatine has centred on its benefits for male athletes, body builders and gym goers. But that is now changing.1
A growing body of research suggests creatine has benefits that extend far beyond the sports field or weights’ room and may help support women’s health, energy and everyday activities at every stage of life.12
What is creatine?
A naturally-occurring compound made in the liver, kidneys and pancreas from three amino acids, creatine is also found in animal-based foods, such as meat and fish.
Its main role is to help the body produce energy, especially during activities involving short bursts of effort such as lifting, sprinting or jumping. It does this by supporting the recycling of ATP – short for adenosine triphosphate – the body’s main energy source.2
Most of the body’s ‘pool’ of creatine is stored in tissues and organs that are hungry for energy, such as the muscles and the brain.3
But while creatine is best known for supporting strength and performance in high-intensity, power-based activities its role in energy production means it’s also relevant to everyday physical activities needing brief bouts of muscle power. Think playing with children or pets, carrying shopping, climbing stairs or hills or running to catch a bus or train.2
- To help support energy production in muscles
- To support short bursts of effort, strength and performance
- To help with everyday activities that rely on brief muscle power
- Because creatine is also stored in energy-hungry tissues such as the brain
Why creatine matters for women
The body uses creatine continuously, so stores need to be regularly topped up. However, women may be at a relative disadvantage to men when it comes to maintaining optimal levels. That’s because:1
- Women tend to have smaller, less dense muscles than men
- Women typically have lower overall creatine stores than men - estimated at around 70–80% less - largely due to the above differences in muscle mass
- Dietary creatine intake is less in women
- Women are more likely to be vegetarian or vegan than men
At the same time hormonal fluctuations across the lifespan may influence how women’s bodies store and use creatine. This has led to a growing interest in how creatine supplementation could help support women’s health.1
The fertile years
Research into the role of creatine is women’s health is still ongoing but early findings point to several potential benefits during the reproductive years:1
Energy and fatigue…Hormonal fluctuations across the menstrual cycle may affect how the body uses creatine. Emerging research suggests creatine could help ease fatigue at certain times of the month through its role in supporting energy production.1
Cellular hydration… Creatine draws water into muscle cells to enable them to create energy, which may in turn help support hydration and energy production.2
Brain health, sleep and mood… Creatine plays an important role in brain energy metabolism. Early studies suggest it may help support cognitive function, which in turn may have a positive impact sleep and mood.3
Pregnancy and early life…While there’s growing interest in the potential role of creatine to help support health during pregnancy and early life if you are pregnant or have just given birth seek the advice of a healthcare professional.
Perimenopause
During perimenopause dwindling levels of oestrogen, progesterone and testosterone may influence muscle, bone, energy and mood. Research is still as yet in its infancy but researchers suggest creatine may help support the following:1
Muscle strength and function… Especially combined with resistance training research suggests creatine may help mitigate loss of muscle strength and mass as hormone levels wane.1
Bone health…Again combined with resistance training creatine may help support bone health by enhancing muscle strength and improving balance. This in turn may help support balance and help lower the risk of falls.45
Exercise capacity and recovery…Fatigue is a common complaint during the perimenopause. By helping increase the availability of energy in cells creatine may support exercise capacity and recovery.2
Cognitive function and mood…Memory lapses and lack of focus are common during perimenopause. Research in older adults suggests creatine may help support memory, attention and mental performance which in turn may help support more stable mood.36
Post menopause and beyond
Most research on the potential benefits of creatine supplementation in women has focused on older adults with findings suggesting it may help:1
- Support muscle health and healthy body composition
- Improve muscle strength
- Support bone health. In a study creatine supplementation helped to support the so-called ‘geometric properties’ of bone responsible for bone strength and stiffness5
- Support cognitive function and mood. An eight-week study in perimenopausal and menopausal women reported a small but measurable increase in reaction time as well as higher creatine levels in parts of the brain linked to thinking and focus together with a possible reduction in mood swings.6
How much should I take?
Women choosing to supplement can follow the same general approach as men. Two options include:2
- Take 5 grams of creatine a day for three to four weeks to allow muscles to reach their full level.
- Try ‘fast-loading.’ Take 20 grams a day split into four 5 gram doses for five to seven days to quickly boost creatine stores.
After these initial phases a daily intake of 5 grams a day helps keep muscle stores replenished.
Read our creatine guide for a straightforward overview of what creatine is, how it works and why people take it.
When should I take it?
Consistency matters more than timing so do what suits you – for example before or after exercise, with a meal or added to a protein shake.2
The best way forward is to make this part of your daily routine to encourage your muscles to maintain their creatine stores.
It’s a myth!
False. Creatine doesn’t directly cause muscle growth. Building muscle takes time and progressive resistance training as well as sufficient calorie intake. And it’s hard for most women. For most women creatine supplementation supports muscle strength and function not size.2
False. Creatine increases water content within muscle cells – that’s part of how it works. But that isn’t the same as digestive bloating. Short-term some people notice a brief increase in body weight especially when first taking creatine but this isn’t linked to long-term fluid retention.2
False. Creatine’s role in energy production makes it relevant for everyday activities – from carrying shopping to climbing stairs or running after kids.2
False. This most likely comes from people noticing short-term weight gain. However, that’s not the same as gaining fat. In some cases creatine combined with resistance training may even be linked to small improvements in body composition.1
The bottom line?
Creatine is no longer just a supplement for athletes, sportsmen and gym goers. From supporting muscle strength and energy to helping support brain health it could have a much wider role to play in women’s health.13
It’s not for every woman. But, as research continues to grow, creatine is emerging as an easy way to support a healthy, active lifestyle at every stage of women’s lives.1
Note: if you have a medical condition, are pregnant or breastfeeding, or taking medication, consult a healthcare professional before starting supplementation.
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