If you haven’t seen or heard about the hype with Creatine yet, then let me bring you into the loop on what’s been circulating on social media the last several months. From doctors to menopause specialists, personal trainers and even helpful holistic practitioners. They have all been recommending and sharing how creatine is the next best thing you can do for your health! So, let’s explore this muscle magic in powder form. First, I’m going to clear up the biggest myth, and then you’ll get facts. Now, hold onto your dumbbells because after reading this, you’re going to be dashing to add creatine into your shopping cart from today!
Many of us, including myself, have had the assumption that creatine is only for men, athletes and bodybuilders, and that it will make you bulky. Until I came across Dr Stacey Sims last year, she is a respected and well-known nutrition scientist, who holds the banner very high about how incredible creatine is and that it is actually essential for women’s health, and especially for women over 40. I got very excited with this updated knowledge! Whoo-hoo, we now get to be more fabulous in our forties, fifties and beyond with creatine!
She states: “Creatine is one of the MOST STUDIED supplements, and it is so supportive for women’s health. When we look at the research that comes out from a health standpoint, it is SO important for muscle function, gut function, heart function and brain function.”
Creatine is now fully recognized as a safe, effective and science-backed option for women. Read on to see how adding this to your shaker bottle will improve your cognition, energy levels and strength, therefore increasing your overall health and boosting your ‘super powers’.
What is it?
Creatine is made from amino acids (arginine, glycine, and methionine) and is stored mostly in your muscles as phosphocreatine. It helps regenerate ATP (adenosine triphosphate), the primary energy currency of your cells.
Why do ladies definitely need it?
As women, we naturally have 70-80% lower creatine stores than men and we also consume lower amounts of dietary creatine, found in beef and seafood, when compared to men. Supplementation can boost your creatine reserves by about 20% says Dr Stacey Sims.
Dr Sims also refers to the 2021 review of the literature published in Nutrients, which reported that “creatine supplementation may be of particular importance during menses, pregnancy, post-partum, pre and post-menopause” (which is practically a woman’s whole life). The report also shared that research revealed that “females with varying levels of training and fitness may experience improvements in both anaerobic and aerobic performance from both short-term and long-term creatine supplementation.”
What else can this powerhouse powder do for you?
Balance hormones: Routine changes in hormones oestrogen and progesterone during the luteal phase can impact fluctuating creatine levels. However, taking a creatine supplement daily can help increase and maintain those levels and support hormone balance and reduce mood swings.
Increase muscle mass: By improving the energy in muscle cells and decreasing muscle protein breakdown during physical activities like strength training, it helps muscles to grow. It also helps with age-related muscle decline (sarcopenia) in people ages 57 to 70. One analysis found that supplementing with creatine while undergoing resistance training produced greater muscle mass and upper and lower body strength.8
Improve cognitive health: Research is showing some improvements, such as executive function, processing speed, balance, mental fatigue, and mood state.
One study showed that adults 60 and older who consumed 0.95 grams (g) of creatine daily performed higher on a cognitive function performance test. Other research revealed that creatine may help improve short-term memory and reasoning in healthy older adults.
Post-exercise recovery: It can also support exercise and athletic performance by reducing recovery time and injury prevention.
Studies show that creatine also benefits people who participate in moderate exercise. These people may experience up to 10% to 20% athletic performance improvement while performing fitness activities like weight training, running, swimming, golfing, tennis or padel.
Can improve mood: Particularly in women with mood imbalances or high stress. It may help balance brain energy metabolism, which supports emotional stability.
Creatine’s role in brain energy metabolism may contribute to its antidepressant effects. Clinical trials have shown that creatine supplementation can reduce depressive symptoms, especially when used alongside traditional antidepressant therapies.
Boosts cellular hydration: Creatine pulls water into your muscle cells, which improves hydration at the cellular level, enhancing metabolic function and muscle fullness, along with cellular health. This not only supports muscle function, but may also enhance protein synthesis and glycogen storage, contributing to improved exercise performance and recovery.
How to take it and when to take it?
You can take it any time of the day, usually 3-5g for the average active person. Mix it with 400-500ml of cold water. You can also sip on it during and after exercise. Consistency is more important than timing.
Possible negative effects
Creatine is generally safe when used as directed. Some women may experience mild bloating, digestive upset or water retention in the beginning as their body adjusts to the creatine. These effects are usually short-term.
Those with pre-existing kidney or liver conditions should consult a healthcare provider before using creatine.
How long will it take to see/feel results?
Within 3-4 weeks, unless you’re loading up and taking 20g per day, you may see quicker results. However, the standard dose of 3-5g per day, you can expect to see results after 3-4 weeks of taking creatine consistently.
So, it’s time to level up. And creatine is showing up as one of those quiet game-changers that more women are starting to embrace. From supporting strength and energy to helping with recovery and even brain health, it’s the kind of supplement that fits seamlessly into the lifestyle of a woman who’s active, curious, and always evolving. No bulk, no gimmicks—just science-backed support to help you feel powerful in your own skin.
Now you know the real scoop behind the hype, it might be time to give creatine its rightful place on your shelf.
GNF’s Creatine has zero sugar, no fillers, added colourants, emulsifiers, or thickeners, ensuring you are getting the most out of your nutritional supplements
https://genesisnutriforce.co.za/creatine-hcl-powder/
Written by Candice Luck
References
https://creatineforhealth.com/
https://www.drstacysims.com/blog/search?q=creatine
https://www.mdpi.com/2072-6643/13/3/877
6 Benefits of Creatine for Women
Creatine for Women Benefits, Safety and How to Use It – Dr. Axe