Should Women Take Creatine? Six Key Benefits Explained

What’s Creatine?

Before embarking on the benefits of creatine for women, it's critical to know this compound. Creatine is a natural source of energy that supports the flexing and contracting of your skeletal muscles.

The compound provides a steady energy flow to your muscles during workouts and other physically demanding activities. Creatine generates energy to adenosine triphosphate (ATP), a compound that supports muscle growth, recovery, and endurance.

You can derive creatine from various foods like fish, red meat, and chicken. However, these food items supply only 1 to 2 gms of the said compound.

Thus, if you’re involved in workouts and other strenuous activities, these foods don’t meet your creatine requirements. Therefore, women supplement with creatine as it generates 3-5 gm per day.

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Why should women take creatine?

Regardless of age, women can take creatine to meet many health goals. Although the body makes creatine, it can be insufficient to fill specific gaps. For example, women over 65 may take the supplement to prevent muscle loss.

Women should take creatine because it has research-backed benefits, such as increasing lean body mass, muscle power, and bone density, as well as aiding muscle healing. Active females that participate in athletics and workouts can take this supplement to improve overall performance.

Creatine can also help reduce the amount of body fat, leading to noticeable transformation of body composition. This feature helps women who aim to reduce weight. When taking the formula, weight loss occurs because of high-quality workouts that burn more fat.

Key Benefits and Differences

Studies indicate that creatine can boost women’s mental and physical health. Here are the main reasons why women should take creatine:

1. Building lean muscle

When you integrate creatine with resistance training, you increase and maintain your muscle efficiently. Studies show that individuals who took creatine while undertaking their strength training achieved additional muscle, in contrast to those who followed the same procedure but provided a placebo.

The supplement is especially beneficial for older women who normally lose muscle mass due to advancing age. Remember, having the appropriate muscle tissue boosts the metabolic system.

Furthermore, maintaining muscle tissue to promote general vitality, balance, and movement. Also, stronger muscle translates to sturdy bones, making the compound necessary for women who prioritize bone density.

2. Enhances energy to support workouts

When engaging in a workout, consistent supply of energy is required. Creatine supports constant energy flow through ATP boosting. When involved in high-intensity exercises, creatine enables quick bursts of energy. This compound also supports balance and boosts proper recycling of power.

With sufficient energy in the body, there is advancement of performance. When running quickly and lifting heavier for a longer duration resilience is increased.

3. Supports muscle recovery

As creatine boosts ATP, it also provides a consistent supply of energy that enables longer workouts before burnout. More power allows training to occur at a higher intensity. The energy boost from creatine also helps recover more quickly after the training.

4. Improve cognitive role

Besides the physical benefits, creatine supplementation can boost your cognitive function. It can improve learning, recall, and focus while taking this supplement.

Research shows that the compound helps to reduce brain exhaustion in healthy adults. Furthermore, when combining the supplement with physical exercises, it boosts mental power, which tends to otherwise decline as a result of aging.

Studies suggest that creatine may manage neurological diseases such as Alzheimer’s and Parkinson’s diseases. Creatine works by supplying the brain with energy, the lack of which might create a fertile environment for neurological conditions.

Dr. Louisa Nicola, a neuroscientist specializing in brain health and performance, emphasizes the cognitive benefits of creatine supplementation for women. She notes that creatine can enhance brain function, particularly in areas related to memory, focus, and mental clarity. This is especially beneficial for women experiencing cognitive decline or mental fatigue.

5. Lessen the impact of sleep deprivation

Creatine helps boost brain function and can ameliorate the negative cognitive effects caused by sleep deprivation. Although the supplement doesn't improve sleep, it helps aid in recovery from poor sleep experienced in the night prior.

6. Retain homeostatic balance during menses

During menses, women experience dramatic hormonal changes, especially estrogen and progesterone. These shifts reduce the body’s normal creatine levels, thus, supplementing the compound is a better option for replenishment. Creatine supplementation ensures that a consistent supply of the compound throughout a menstrual cycle.

Furthermore, pregnant women and those at the post-menopause stage experience creatine shifts due to hormonal changes. With the consultation of a healthcare provider, incorporating creatine can help support the body during these phases of life.

Check out this thought-provoking video for a deeper understanding of the topic.

Creatine for Women: Addressing Specific Concerns

Creatine supplement poses no serious events for females like renal and hepatic issues. Also, there are no mortality events associated with the supplement.

Nor does the use of this compound cause dramatic weight gain for women. The myths associated with this supplement are debunked by studies are as follows:

• Water retention: A fallacy that has existed for some time is that creatine supplementation increases the risk of water retention. However, this idea lacks sufficient evidence to support it. Instead, studies done so far indicate no increase in total body water (TBW) as a result of taking creatine.
• Extra weight gain: Research shows no substantial alterations in the body mass as a result of using the supplement.
• Kidney health: Creatine supplementation has no effect on healthy women’s kidney function. Should women take creatine when they have kidney problems? No, individuals with kidney issues should avoid taking the supplement.

How Much Creatine Should a Woman Take?

Creatine comes in various forms, including gummy, tablet, powder, and liquid. Also, there are various types of creatine, such as monohydrate and hydrochloride.

Thus, before using the supplement, it’s advisable to talk to a healthcare provider. A dietitian will help you determine the best creatine that will meet personalized needs.

The amount of creatine consumed depends on the reason for taking it. The recommended dosage is 3-5 grams of creatine per day. Initially, women can start with 0.3 gm a day for a week, followed by 5 gms per day for a month.

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When Should Women Take Creatine?

Women who aim to boost performance in aerobic exercises can take the supplement just before starting a workout. There’s no definite time to take the supplement to reap its health benefits. It can be consumed at a time that is the most convenient.

On rest days, women can get the most benefits from creatine when consumed with food. So, timing might not be a major consideration.

Consuming the supplement with foods containing carbs and proteins can derive maximum benefits.

Creatine Side Effects for Females

While creatine is safe, individuals may worry about mild side effects, including:

• Muscle pains
• Diarrhea
• Dizziness
• Stomach upsets
• Dehydration
• Gastric issues
• Short-term water retention

However, research shows that creatine poses no adverse effects and is safe for women. A good rule of thumb is to stick to the recommended dosage to avoid the likelihood of any side effects.

Who should avoid creatine supplement?

Individuals with the list of the following health issues should avoid creatine:

• Hepatic and renal issues
• Diabetes
• Pregnant and lactating

Best Creatine for Women

The best creatine for women has a single ingredient in a normal five-gram serving. Avoid ones with frills and flavors. Here are the tips that can help in choosing the best creatine:

• Search for creatine monohydrate: This is the best creatine for the body. It accelerates muscle performance in no time when engaging in high-intensity exercises.
• Check third-party testing: Verify whether the product has undergone third-party testing by a trustworthy company. This can help prevent purchasing a product with contaminants.
• Brand name: Brand names that have been in the market for many years have an established history. They produce products that meet the expectations of their clients. It’s crucial to check the reputation of the brand of the supplement.
• Peruse for additives and other extras: when choosing the best creatine for women, less is more. This means that you must choose a pure product without any additives that may cause creatine side effects for females.

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