The Power of Creatine: A Game Changer for Women’s Health
As a Women’s Coaching Specialist trained under Girls Gone Strong, I have been asked more than once about creatine—especially regarding its safety and effectiveness for women in perimenopause. Most assume it's solely for men wanting to bulk up. However, creatine is a safe, well-researched supplement that can play a significant role in enhancing women’s health, particularly during menopause, when brain health becomes increasingly important. Even better, women using creatine on a regular basis won’t get the bulk.
A safe, go-to supplement!
The most commonly misunderstood supplement that is beneficial in women’s health. Creatine Monohydrate is the most popular and researched form of creatine, available in powder or capsule form.
What Is Creatine?
Creatine is a naturally occurring amino acid found in skeletal and cardiac muscle as well as in the brain. It plays a crucial role in producing energy quickly by replenishing ATP (adenosine triphosphate), the body’s primary energy carrier. As an amino acid derivative that boosts ATP production, it our helps muscles perform better and recover faster. Interestingly, women naturally store 70-80% less creatine than men, making supplementation with creatine monohydrate a smart choice for women looking to improve strength, performance, and, most certainly, cognitive function.
A 2023 study conducted by Dr. Stacy Sims and her colleagues, published in the International Society of Sports Nutrition highlight the nutritional challenges faced by female athletes. The findings emphasize that creatine is advantageous for enhancing performance and promoting overall health in women. But there are more advantages to be had.
Benefits of Creatine for Women
Enhanced Strength and Performance: Studies indicate that women who supplement with creatine over time experience improved strength and exercise performance. As noted by the International Society of Sports Nutrition, creatine may also aid performance in high-intensity training, which is vital for maintaining an active lifestyle. Supplementing boosts creatine stores in women but also enhances strength and power during workouts without leading to weight gain.
Improved Brain Health: Creatine supplementation can significantly support brain function, particularly during times of stress or sleep deprivation—common challenges in the peri- and postmenopausal stages. A daily dose of 3-5 grams helps boost neural ATP synthesis, thereby enhancing cognition, attention, and memory, while potentially alleviating depressive symptoms.
Better Bone and Heart Health: For older women, creatine can enhance bone health by increasing osteoblast activity, the cells responsible for bone formation, and promoting muscle strength, which is crucial for maintaining bone density and stimulating bone remodeling. Regular creatine supplementation, along with resistance training, can be an effective strategy for improving bone health and reducing the risk of age-related bone loss in older adults.
Gut Integrity: Women often experience gut issues during menopause, including reduced mucosal lining and microbial translocation leading to inflammation. Creatine can help improve gut integrity by enhancing cellular energy, reducing inflammation, and supporting the regeneration of the gut lining.
Reduced Inflammation and Oxidative Stress: Creatine supplementation provides more available energy for the immune system, enhancing its ability to respond to inflammation and improving overall health outcomes.
Enhance cognitive function: When there’s a depletion of brain creatine due to stress or aging, research conducted by Candow et al. highlights creatine’s potential role in enhancing cognitive processing and mitigating cognitive decline associated with aging and menopausal changes.
Dosage and Usage
If you’re interested in incorporating creatine into your routine, the recommended daily dose is 3-5 grams. Consistency is key, so ensure you take it regularly for at least two months to assess its effectiveness. For health and performance, particularly for peri- and postmenopausal women, this recommended daily dose of creatine monohydrate is very effective. According to Dr. Sims, during a heavy training block, active women may consider loading with about 20 grams per day for the first week to maximize creatine stores, followed by a maintenance daily dose of 3-5 grams.
Creatine is not just a men’s supplement; it’s a powerful ally for women, especially in the unique phase of menopause. By enhancing physical performance and supporting brain health, creatine can help women flourish during this transformative time in their lives. The findings from recent research reinforce the importance of creatine, making it a valuable addition to your nutrition strategy.
Take charge of your health and enhance your well-being!
Consider incorporating creatine into your routine with the guidance of a knowledgeable coach. I offer personalized coaching services designed to empower women like you to achieve your health goals. Together, we can develop a tailored nutrition and fitness plan that harnesses the benefits of supplements like creatine to support your muscle strength, cognitive function, and overall wellness.
Don’t wait any longer—reach out today to start your journey toward a healthier, vibrant life!
References
Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, et al. “Heads Up”
for Creatine Supplementation and its Potential Applications for Brain Health and Function.
Sports Med. 2023 Dec;53(Suppl 1):49–65.
Forbes SC, Candow DG, Ferreira LHB, Souza-Junior TP. Effects of creatine supplementation
on properties of muscle, bone, and brain function in older adults: A narrative review. J
Diet Suppl. 2022;19(3):318–35.
Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, et al.
International society of sports nutrition position stand: nutritional concerns of the female
athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066.
