What Are the Benefits of Creatine for Women?

For years, creatine has been linked to muscular bodybuilders and fitness enthusiasts, but this perception is swiftly changing, and justifiably so. Beyond being a mere fitness supplement for athletes, it is regarded as a vital resource for ladies aiming to age gracefully and maintain strength.

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“Creatine is among the most extensively studied supplements available,” asserts wellness expert and longstanding advocate for women’s health, Liz Earle. It becomes particularly beneficial throughout menopause and thereafter. It aids in enhancing physical strength, cognitive clarity, and energy generation as our natural reserves begin to diminish.

Creatine for Women: Advantages and Adverse Effects

What is creatine?

Creatine is a naturally occurring substance synthesised from amino acids that is essential for cellular energy production. Although our bodies synthesise some creatine, it is primarily obtained from dietary sources, particularly animal items such as red meat and fish.

“Creatine functions as a cellular battery charger,” elucidates Dr. Jenna Macciochi, director of science and innovation at Ancient + Brave. It facilitates the regeneration of ATP (adenosine triphosphate), the cellular energy currency that powers practically all bodily processes, particularly during rapid, high-intensity exertion, which accounts for creatine's popularity in enhancing physical activity and exercise performance. In addition to its efficacy, it is also emerging as a potent tool for other energy-intensive cells, enhancing brain health, bone density, metabolic function, and addressing the effects of ageing.

Women generally possess smaller natural creatine reserves than men, especially those adhering to plant-based diets. These stocks decline with age, rendering supplementation a prudent option throughout a woman's life, particularly during and after menopause. “Consistency is paramount,” asserts Dr. Macciochi. Creatine is most effective when administered daily, as its advantages arise from the gradual accumulation of cellular reserves.

What Are the Advantages?

The scientific evidence substantiates the significance of creatine; it is, in fact, one of the most extensively studied supplements available.

Advantages encompass:

Enhancing Athletic Performance

Supplementing with creatine can enhance endurance during exercise. In 2016, researchers investigated the impact of creatine supplementation on exercise performance. After six weeks, the results, published in the Strength and Conditioning Journal, indicated that women saw a 15 percent enhancement, whereas males exhibited a six percent rise.

Enhancing Muscular Strength

Numerous studies indicate that creatine can enhance muscular mass and strength when utilised alongside resistance training, especially in older individuals. An study of 22 studies involving individuals aged 57-70 revealed that supplementation can enhance muscle mass by 1.4 kg and result in a modest increase in strength.

Enhancing Mood

Supplementing with creatine may also confer benefits for mental health. A study observed individuals with depression receiving creatine powder in conjunction with cognitive behavioural therapy (CBT), whereas other participants received only CBT. Following an eight-week period, experts noted a significant enhancement in individuals who had used creatine.

Are there any adverse effects?

A prevalent myth regarding creatine is that it induces weight gain or bloating. This conviction originates from the bodybuilding techniques of high-dose 'loading.' Menopause fitness instructor Kate Rowe-Ham asserts that proper usage alleviates any concerns. “Some individuals may initially observe mild water retention,” she clarifies, “but this water is retained in the muscles, where it effectively enhances hydration and performance.” It is not genuine weight gain.

She observes that combining supplementation with two to three strength training sessions weekly, together with adequate hydration, typically results in the rapid resolution of any initial adverse effects. The benefits of enhanced strength, vitality, mental clarity, and confidence significantly surpass any transient alterations.

Is Creatine Beneficial for Post-Menopausal Women?

After menopause, women may have a decline of up to one percent in muscle mass year, potentially resulting in diminished strength, an increased risk of injury, and possibly weight gain. While creatine may aid in muscle preservation, it should not be regarded as a panacea or expedient solution.

Rather, consider integrating supplementation with:

• A balanced diet: Adequate daily protein intake is essential for muscle repair and development.

• Resistance training: Consistent engagement in resistance exercises, such as weightlifting or utilising resistance bands, is crucial for developing and preserving muscular mass.

• Adequate sleep: Sleep provides the body with the opportunity to repair muscle tissue and restore glycogen reserves, enabling subsequent gym sessions.