Creatine: Not Just for Men – A Dietitian's Perspective on Women's Benefits

Creatine, a naturally occurring compound in your body and certain foods like meat and fish, is also a popular dietary supplement. Celebrated for its ability to boost muscle growth and strength, and generally recognized as safe, creatine supplements often conjure images of men and sports like bodybuilding. However, this association overlooks the significant advantages creatine can offer women.

Important Note: Health is a diverse concept. This article acknowledges that not everyone assigned female at birth identifies as female, and vice versa. It also recognizes the existence of individuals who do not identify with a binary sex or gender. The information presented here reflects the language and findings of current research.

Unlocking Creatine's Potential for Women

While research on creatine has predominantly focused on men, emerging evidence suggests compelling benefits for women, particularly in enhancing muscle strength and supporting brain health. Intriguingly, women tend to have naturally lower dietary creatine intake and up to 80% lower body creatine stores compared to men. This disparity indicates that creatine supplementation could be particularly advantageous for women.

Creatine phosphate, the storage form of creatine, plays a vital role in replenishing adenosine triphosphate (ATP), the primary energy currency of our cells. ATP fuels essential processes like nerve function and muscle contraction. Our bodies produce about half of our daily creatine needs, with the remainder sourced from diet or supplementation.

To

Given women's typically lower creatine intake, supplementation becomes a relevant consideration.

Powering Up Strength

Creatine supplementation may be a valuable tool for women aiming to build muscle strength. A review indicated that women over 60 experienced significant gains in muscle strength when combining resistance training with creatine supplements, especially with training durations of 24 weeks or longer. Earlier research also demonstrated that untrained women could increase their muscle strength by up to 25% by incorporating creatine into their strength training regimen. Interestingly, a review noted that men over 50 who used creatine alongside resistance training showed greater gains in upper and lower body strength compared to women. Further research is essential to fully understand the nuances of creatine's impact on women's muscle strength.

Enhancing Exercise Efficiency

By facilitating the replenishment of ATP during physical activity, creatine supplementation can elevate creatine levels within muscle cells, potentially leading to improved exercise performance. An older study involving college-aged women found that a 5-day regimen of 20 grams of creatine per day significantly reduced muscle fatigue during a cycling test compared to a placebo. Another study reported that female athletes supplementing with 0.25 grams of creatine per kilogram of body weight daily for seven days exhibited notable improvements in speed, leg strength, and agility compared to a control group. However, a more recent comprehensive review suggests that current research is insufficient to definitively understand creatine's effects on sports performance in female athletes.

Supporting Muscle and Bone Health

Emerging research suggests that creatine supplementation may positively influence bone health in older women. One study involving older adults, including 31 women, found that creatine, when combined with resistance training, may contribute to stronger bones and muscles, potentially reducing the risk of fractures and falls.

Boosting Cognitive Performance

The benefits of creatine may extend beyond the physical realm to cognitive function. Creatine supplementation can increase creatine stores in the brain, potentially improving memory and cognitive processing. 

A review indicated that creatine supplementation significantly enhanced memory, attention span, and processing speed. Notably, this review suggested that females might experience greater cognitive benefits from creatine supplementation compared to males.

Safety Considerations

Creatine stands out as one of the most extensively studied and safest dietary supplements available. Its use has not been linked to significant health concerns, and research confirms its safety for both men and women when used appropriately. A review specifically examining creatine safety in women concluded that it is safe and does not cause adverse health effects when taken at recommended dosages.

Potential Minor Effects

Temporary water retention may occur with daily consumption of 20 grams of creatine. Higher doses, exceeding 10 grams per day, could lead to gastrointestinal symptoms like diarrhea.

 Current expert recommendations favor smaller daily doses of 3-5 grams for at least four weeks over loading phases involving 20-25 grams per day for 5-7 days, which are more likely to cause these minor side effects.

Creatine consumption can temporarily elevate blood creatinine levels. Since creatinine is used as an indicator of kidney function, higher levels might raise concerns. However, this increase is transient and not indicative of kidney problems in healthy individuals. Individuals with pre-existing kidney conditions should consult their doctor before starting creatine supplementation.

Smart Strategies for Creatine Intake

If you're considering creatine supplementation, here are some key points to keep in mind:

• Opt for Smaller Doses: Research indicates that a daily intake of 3-5 grams of creatine for at least four weeks is as effective in saturating muscle creatine stores as loading doses, with a lower risk of side effects.
• Combine with Resistance Training: Studies have demonstrated that the benefits of creatine for muscle strength and bone health are amplified when combined with resistance exercise.
• Choose Creatine Monohydrate: Creatine monohydrate is the most well-researched, effective, and affordable form of creatine available in supplements.
• Consistency Matters: Research suggests that the timing of creatine intake (before or after a workout) is less critical than consistent daily supplementation to ensure optimal muscle saturation.

In Conclusion

Despite its historical association with men, creatine offers a range of potential benefits for women. Limited yet promising research suggests that creatine supplementation may enhance muscle strength, improve exercise efficiency, support bone health, and even boost cognitive function in women. By understanding the science and adopting sensible supplementation strategies, women can confidently explore the advantages this well-researched compound has to offer.