When it comes to supplements, creatine is often associated with bodybuilders and athletes hitting the gym hard. But here’s the thing: creatine isn’t just for guys pumping iron. It can be a game-changer for women, too. Let’s break it down in simple terms.

Creatine is a naturally occurring compound made in your body from amino acids. About 95% of it is stored in your muscles, where it plays a key role in providing energy during short bursts of intense activity, like weightlifting, sprinting, or even high-intensity sports. It helps your muscles regenerate ATP (adenosine triphosphate), essentially your body’s “energy currency.” The more ATP you have, the longer and harder you can go during your workouts.

Creatine Benefits:

Muscle Growth: Creatine can help you pack on lean muscle. When you supplement with creatine, it increases water retention in your muscles, which makes them look fuller and firmer. But it’s not just about water weight; creatine helps with muscle growth by triggering key pathways involved in muscle protein synthesis. Over time, this can lead to increased muscle mass.

Muscle Growth for Older Adults: Creatine helps increase muscle mass and strength in people with sarcopenia (age-related muscle loss).

Better Performance in High-Intensity Workouts: Whether going for that extra set or pushing through a sprint, creatine helps improve your performance. Boosting your ATP levels makes your muscles more efficient at generating energy during short, explosive activities. So, if you want to increase your lifting capacity or improve your speed in short bursts, creatine’s your back.

Faster Recovery: After a tough workout, recovery is key. Creatine helps replenish energy stores in your muscles more quickly, so you’re ready to hit it hard again the next day. Some research also suggests it can reduce muscle damage and inflammation, speeding up recovery.

Support Brain Health: Creatine isn’t just good for muscles. Studies have shown that creatine supplementation may improve cognitive performance and help with mental clarity and focus, particularly in tasks that require short bursts of mental energy. So, if you’re working long hours or need to stay sharp, creatine might also give your brain a little boost.

There’s a bonus for Post-Menopausal Women: As estrogen levels drop, women naturally lose muscle mass and strength. Creatine can support muscle retention and even improve bone health. A study published in the Journal of Clinical Endocrinology & Metabolism showed that creatine supplementation could help improve muscle strength and function in post-menopausal women, making it a valuable ally as we age.

Creatine Myths.

Myth 1: Creatine will make you bulky: Nope! Creatine helps increase muscle mass but doesn’t make you bulky unless you’re lifting heavy and eating a ton of calories to bulk up.

Myth 2: Creatine is hard on the kidneys: This myth has been around for a long time, but there’s no solid evidence to support it in healthy individuals. Creatine is safe when used as directed, and most studies have shown no adverse effects on kidney function.

There is ONE EXCEPTION: Creatine supplementation for individuals with sickle cell anemia (SCA) should be approached with caution. SCA can cause complications like dehydration, increased strain on the body during intense exercise, and kidney strain, all of which may be exacerbated by creatine. While no definitive studies show that creatine directly worsens SCA symptoms, dehydration could trigger sickle cell crises, and the additional stress from exercise may increase risks like muscle cramps or even stroke. Talk to your doctor before starting this or any supplement.

Myth 3: You need to keep taking creatine forever: The truth is, creatine works best when you take it consistently, but you don’t have to worry about being on it for life. After an initial loading phase, you can take a maintenance dose for long-term benefits. Once you stop, your body will return to baseline creatine levels, but you won’t lose all the gains you made while supplementing.

When it comes to taking creatine, simplicity is key. Here’s a breakdown of how to take it:

Loading Phase (optional): If you want to jumpstart your creatine levels, you can do a loading phase. This means taking 20 grams daily (split into 4 doses over the day) for 5-7 days. It’ll help saturate your muscles with creatine quickly.

Maintenance Phase: After the loading phase (or if you skip it altogether), a standard maintenance dose is 3-5 grams per day. This will help maintain those elevated creatine levels in your muscles.

When to Take It: You can take creatine any time during the day, but many people prefer it right after workouts when their muscles are primed to absorb nutrients. It’s OK to mix creatine with water or a post-workout shake. The most important thing is consistency.

Creatine has been shown to be safe, affordable, and effective, whether you’re a gym regular, an athlete, or just looking to stay active and strong as you age.

INFO ON CREATINE TYPES:

When it comes to creatine supplements, there are a few different types available, each offering unique benefits. The most popular and widely studied form is creatine monohydrate, which is well-known for its effectiveness in improving performance, boosting muscle growth, and supporting recovery. It's affordable, easily absorbed by the body, and generally considered the gold standard for creatine supplements.

Another form is creatine ethyl ester (CEE), which is believed to have better absorption rates than monohydrate, meaning you might need a smaller dose. However, research on its benefits is still mixed, and it’s often considered less effective than the tried-and-true monohydrate.

Creatine hydrochloride (HCL) is another alternative, known for being easier on the stomach with fewer reports of bloating. This form is highly water-soluble, making it a good option for people who experience digestive discomfort with monohydrate. The main drawback, however, is its taste, which can be quite bitter. Fortunately, this can be easily masked by mixing it with citrus-flavored drinks.

Lastly, there’s creatine malate, which combines creatine with malic acid, aimed at enhancing endurance and reducing muscle fatigue.

While the variety of options can be confusing, creatine monohydrate remains the most researched and reliable choice for most people.

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Reference Links:

Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021

Shih-Hao Wu, Kuan-Lin Chen, Chin Hsu, Hang-Cheng Chen, Jian-Yu Chen, Sheng-Yan Yu, Yi-Jie Shiu
Nutrients, Published 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC8949037/

 

Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Jose Antonio, Darren G. Candow, Scott C. Forbes, Bruno Gualano, Andrew R. Jagim, Richard B. Kreider, Eric S. Rawson, Abbie E. Smith-Ryan, Trisha A. VanDusseldorp, Darryn S. Willoughby & Tim N. Ziegenfuss
Journal of the International Society of Sports Nutrition, Published 08 February 2021

Click Here for the Study: https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

 

Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression: An 8-week pilot, double-blind, randomised, placebo-controlled feasibility and exploratory trial in an under-resourced area

Nima Norbu Sherpa, Riccardo De Giorgi, Edoardo Giuseppe Ostinelli, Amrita Choudhury f, Tenzin Dolma b, Sangila Dorjee g
STUDY JOURNAL, Published 14 October 2024, Available online 1 November 2024, Version of Record 1 November 2024.

Click Here for the Study: https://doi.org/10.1016/j.euroneuro.2024.10.004

 

Creatine in Health and Disease

Richard B. Kreider and Jeffery R. Stout
Nutrients, Published 29 January 2021

Click Here for the Study: https://www.mdpi.com/2072-6643/13/2/447

 

Creatine Supplementation in Women’s Health: A Lifespan Perspective

Abbie E Smith-Ryan, Hannah E Cabre, Joan M Eckerson and Darren G Candow
Nutrients, Published 8 March 2021

Click Here for the Study: https://www.mdpi.com/2072-6643/13/3/877

 

Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review

Jorge Gutiérrez-Hellín, Juan Del Coso, Arturo Franco-Andrés, José M. Gamonales, Mário C. Espada, Jaime González-García, Miguel López-Moreno and David Varillas-Delgado
Nutrients, Published 29 December 2024

Click Here for the Study: https://www.mdpi.com/2072-6643/17/1/95

 

Creatine Supplementation: An Update

Hall, Matthew DO, Manetta, Elizabeth MD, Tupper, Kristofer DO
Current Sports Medicine Reports, Published July 2021. | DOI: 10.1249/JSR.0000000000000863

Click Here for the Study: https://journals.lww.com/acsm-csmr/fulltext/2021/07000/creatine_supplementation__an_update.3.aspx

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2/16/2025