Creatine has spent years as a man’s supplement, belonging primarily to bodybuilders and elite athletes. However, as the supplement has gained traction on social media, it’s become increasingly relevant to women, arguably just as much as it is to men.
Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas. It aids the body in producing and recycling ATP, the primary source of usable energy for cells. Because of this, creatine has traditionally been used to support short-term, high-impact activities. More recently, however, researchers have investigated the impacts of creatine outside of the weight room. New trials suggest that creatine may have lasting impacts on executive function, including improvements in memory, attention, and reaction time. Additionally, creatine has proved particularly useful for women’s health, specifically during perimenopausal and menopausal stages.
But as creatine reaches new audiences, it’s important to understand what it does and how it works before getting sucked into flashy promises of a “toned physique” or “doubled strength.” Although creatine monohydrate has one of the strongest safety profiles of any dietary supplement, there’s still considerably less data on how it affects women. What we do know is that females are reported to consume significantly less dietary creatine than males and may have lower creatine stores in their bodies, specifically due to hormonal changes. When estrogen levels decline during perimenopause and menopause, creatine can become especially beneficial. The decreases in muscle mass, strength, and bone health associated with such hormonal changes can be mitigated with a combination of exercise and creatine. Together, they aid muscle preservation and physical function. Creatine may be particularly relevant during the luteal phase, which occurs after ovulation and is marked by changes in estrogen and progesterone. During this phase, research suggests that protein turnover and amino acid oxidation (to generate energy) may be increased. Therefore, creatine may aid in meeting greater energy and nutritional demands.
It’s important to understand how creatine fits within your regimen. First of all, it should be used as a supplement to dietary or fitness habits, not a replacement. Creatine is designed to be taken consistently, with an average dose for women falling between 3 and 5 g daily. The supplement comes in many forms, the most common being powders, gummies, or pills. When purchasing creatine, remember to look for products tested by reputable third-party organizations.
However, like all supplements, creatine isn’t for everyone. Outcomes aren’t identical for everyone, especially when people have naturally varying creatine levels. Women who are pregnant or breastfeeding should typically not take supplemental creatine. Consulting with a doctor could be highly beneficial to those wondering whether the supplement is right for them.
So, should creatine earn a spot in your routine? For many women, the answer is yes, because, after all, a small scoop can do big things!