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Creatine is a trending topic in the fitness industry. Not only is creatine popular, but it’s also considered an effective supplement for physical performance, especially for men. But, gone are the days when creatine was thought of as a supplement just for males. Many women are enjoying the health benefits of creatine supplementation too.
Creatine is a compound that occurs naturally in the body and is found in muscles, primarily in the form of phosphocreatine or creatine phosphate. Creatine is also found in much lower levels in your brain. It's produced by the liver, pancreas, and kidneys and can also be obtained from red meat, seafood, poultry, and cow's milk.
Creatine is often called an amino acid. However, to be accurate, it is not one of the 20 amino acids that are the building blocks of all proteins. Your body can make creatine from three other true amino acids: arginine, glycine, and methionine. Creatine supplementation is safe and effective for women to improve muscle strength and achieve a leaner appearance with better muscle mass. It also has additional health benefits for women's health.
Mounting evidence supports creatine as a valuable addition to a woman’s health and fitness lifestyle. Let’s discuss the many benefits of creatine supplementation for women and how to take it properly to achieve the best results.
Creatine has been scientifically proven to enhance athletic performance, build strength, and support muscle growth. Also, there are many additional health benefits for women that are not immediately associated with creatine supplementation.
Creatine contributes to rapid energy production in your cells and may enhance the power or speed required during short periods of anaerobic activity. This could be related to the association between creatine supplementation and increased glycogen storage in muscle.
Glycogen quickly releases glucose, one of the best sources of instant energy. In addition to helping supply energy for your muscles during a workout, creatine also helps them flex and move.
Creatine supplementation, along with adequate calorie and protein intake, may improve muscle recovery after strenuous exercise. This may also be related to creatine's promotion of glycogen in muscle because glucose-derived energy is needed to help the muscle’s healing and recovery process.
It is important to note that creatine supplementation alone does not build muscle. However, creatine supplementation in conjunction with regular resistance training and a well-balanced diet can help women build lean muscle mass.
Creatine supplements may also offset age-related sarcopenia. Sarcopenia is the loss of muscle mass and function that happens as we grow older but also occurs when muscles are inadequately activated, such as after an injury or due to immobility caused by a disease such as multiple sclerosis.
Some studies have shown that altered creatine metabolism is associated with reduced fertility in women. Reduced fertility can contribute to poor pregnancy outcomes for women.
Women with ovarian endometrioma, a type of endometriosis that is considered a serious threat to female reproductive health, have significantly reduced creatine levels compared with women who do not have this condition. Because creatine deficiency is associated with reduced fertility in women and poor outcomes in pregnancy, creatine supplementation could be a solution to support women suffering from infertility.
Postmenopausal women experience loss of muscle, strength, and bone density. According to research, creatine may help postmenopausal symptoms by lowering inflammation, oxidative stress, and markers of bone loss. Studies show that with creatine supplementation, postmenopausal women had improved muscle strength and increased muscle mass.
Additional studies show creatine supplementation combined with resistance training improved bone health for postmenopausal women. Women also have a higher risk of muscle loss after menopause. Creatine supplementation can be a great way to preserve muscle mass for women as they age.
Due to the primary function of creatine fueling energy production, women experience improved energy levels with creatine supplementation.
Creatine increases the amount of muscular phosphocreatine, which is necessary for the production of adenosine triphosphate (ATP), the energy molecule. ATP is a molecule found in all living cells that acts as an energy carrier for metabolic processes.
ATP is often called the "energy currency" of the cell because it stores and releases energy in the cells. As such, creatine is used by the body to produce energy and is very important during physical activities.
If you are looking for more energy, creatine supplementation could deliver the boost you need.
Studies show that depression is associated with low dietary creatine intake. Dietary creatine intake may effectively reduce depressive symptoms in female adolescents and adults in combination with antidepressant therapies. Additional studies reported improved anxiety, stress, mood, and mental fatigue with creatine supplementation.
Creatine supplementation can also improve brain health and cognitive performance in women. Since the brain requires a substantial amount of ATP to perform multiple tasks, creatine supplementation boosts phosphocreatine levels in the brain to support energy generation for brain use.
Other findings show that women have lower brain creatine levels compared to men, especially in the frontal lobe, which controls emotion, mood, cognition, and memory. Creatine supplementation is associated with a cognitive advantage for tasks relying on the frontal cortex, such as learning, memory, and attention. Age-related declines in cognitive processing may be lessened by creatine supplementation and physical activity.
Considering this, creatine supplementation may provide positive effects on mental health for women.
Research has shown that creatine supplementation can help reduce loss of skin elasticity, sun damage, fine lines, and wrinkles. Findings also indicate that creatine has protective effects on the skin when considering UV and oxidative damage.
Studies have also shown that creatine can boost collagen synthesis, which may increase skin firmness, enhance skin elasticity, and reduce fine lines and wrinkles. In fact, many facial creams and topical lotions have creatine as an ingredient to help fight signs of skin aging.
Some women may retain a couple of pounds of fluid during the first week of starting creatine supplementation. This is temporary, and studies of long-term use do not show a persistent problem with having weight concerns due to water retention.
Creatine does not cause weight loss directly. However, combining creatine supplementation with resistance training can lead to improved weight management. This would be an indirect effect of creatine’s benefit of helping women train more intensely. In addition, creatine can help women build lean muscle mass, which is more metabolically active, and can help burn more calories.
The International Society of Sports Nutrition recommends 3-5 grams of creatine per day. Studies show that loading up on a higher dose of creatine offers no advantages. Even worse, like many supplements, overuse may put your kidneys at risk.
The liver and pancreas produce creatine, but a major source of this compound comes from the foods you eat. Creatine is found in foods like red meat, fish, and poultry. It’s also found in smaller amounts in dairy products.
The average amount of creatine in these foods is about 1 to 2 grams per pound of raw meat or fish. Hence, using a creatine supplement can make it much easier and more realistic to reach the recommended dose of 3 to 5 grams per day.
Creatine monohydrate is the most commonly used form and the one most studied. Other forms, such as creatine ethyl ester and creatine hydrochloride, don’t offer the additional benefits that creatine monohydrate does. The most effective form is also creatine monohydrate which has the highest capacity to increase phosphocreatine levels by 15–40%, which allows higher muscular energy production.
Creatine supplements are typically taken in the form of a powder, capsule, or tablet. Most commonly, creatine supplements are taken in powder form. Creatine is odorless and tasteless, making it ideal to be mixed in water, juice, or a smoothie without altering the taste.
The pre- or post-workout timing is essentially up to you, as research is inconclusive about timing. It is a good idea to weave creatine into your workout fueling habits in a way that is most convenient for you. One study found that men who took creatine immediately post-workout had better body composition and strength results than those who supplemented with it before. However, it is unknown if women would have the same results.
Some women may experience side effects with creatine supplementation, especially on high dosages and if taken with certain medications.
Side effects of creatine may include:
Creatine may lead to weight gain in women. However, creatine does not increase fat levels in the body because it has zero calories. The increase in weight is attributed to water retention or the ability of creatine to help muscles store more water. This can increase muscle mass, leading to an increase in total body weight.
However, since females lack significant testosterone levels, it is not likely that women will bulk up without high-intensity muscular training done in conjunction with creatine supplementation.
Women with kidney or liver disease should consult with their doctor before taking creatine supplements. The only women who should likely avoid taking creatine are those with kidney or liver issues and during pregnancy. If you are pregnant, getting creatine from food sources such as red meat and poultry is recommended instead of taking creatine supplements.
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By Dr. Carlie Biggins, N.D.