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Creatine is the new trendy supplement that's bursting into the wellness mainstream. Morgan Fargo explores why creatine, which was traditionally used by men, is now so popular among women.
Creatine is a supplement with a reputation for being masculine. It's often promoted by bodybuilders posing with branded shakers and flexing their muscles. Today, creatine is increasingly being recommended by trainers to their clients to support muscle growth and recovery after strength training. Intrigued? Me too. So I set out to find out what creatine is, what its benefits are, and what to consider before you start taking it.
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What is creatine?
Creatine is a chemical compound that is naturally produced in the body and is largely stored in muscle tissue. Creatine acts as a kind of energy source: the more you have, the more you can push yourself – lift heavy weights, sprint, reach maximum levels of effort. It is a non-peptide amino acid component that acts as a building block for neurotransmitters (signals between cells) and also supports metabolic processes.
How does creatine affect the body?
“Creatine is a natural source of energy for muscles, but as we age, our bodies produce less of it,” explains nutritionist, naturopath, and founder of Artah, Rhian Stevenson. “Its benefits primarily extend to the muscles, as it helps produce energy within muscle tissue. It improves physical performance, reduces recovery time, and increases endurance during regular strength training. It also has some benefits for the brain.”
Interestingly, creatine is especially beneficial for vegetarians and vegans, as it is found in much higher amounts in animal products (meat, fish) than in plant foods.
Is creatine good for women?
For a long time, it was believed that creatine was mainly for those who wanted to significantly increase muscle mass or train at a high or professional level. And mostly for men. The reason for this gender discrepancy is the lack of research on the effect of creatine specifically for women.
“Creatine is often discussed in terms of its effects on strength and endurance, but most of the research has only been done on healthy young men,” says Dr. Caitlin Hall, a nutritionist at the supplement company Myota. “This is a big gap in the science. Women store and use creatine differently. Women have smaller total stores, but more creatine is stored directly in their muscles. This may affect how they respond to the supplement, and some studies suggest that women may need a higher dose to achieve an effect.”
Creatine and menopause
Creatine is often recommended on social media for women going through or after menopause, particularly for its ability to improve focus and attention and combat fatigue. “In studies involving menopausal women, creatine has been shown to have a positive effect on changes in body composition (fat to muscle and bone mass) and bone density,” says Dr. Shirin Lakhani, a general practitioner and women's health expert. Considering that women lose about 0.6% of their muscle mass each year after menopause, supplements that help preserve muscle are indeed valuable.
However, Hall emphasizes that creatine is not a magic pill. It works best when combined with:
- Strength training: this is the most important factor in preserving muscle and bones as you age.
- Calcium and vitamin D, which are critical for bone health. Without enough, no supplement will help.
- Adequate protein intake: it supports muscle preservation and the recovery process.
How to choose quality creatine?
It's simple. “Creatine monohydrate is the best choice. It's the most studied, most effective, and most affordable,” Hall explains. Choose a product with minimal ingredients that has been independently tested. Creatine is most commonly sold in powder form, but recently, creatine patches have appeared – transdermal patches from the brand What's That Patch that you simply stick on your body.
What if you don't play sports?
Hall notes that research on the benefits of creatine for non-exercise athletes is currently mixed. It may support brain function (especially in older adults or those who are stressed or sleep-deprived), but there's no scientific consensus yet. If this applies to you, consider:
- sufficient protein in the diet,
- regular physical activity,
- balanced diet.
Supplements should complement a healthy diet, not replace it.
Are there any side effects?
Some users report water retention. This may be related to the dosage or form of administration. “If swelling or bloating does not go away after a few weeks, try splitting the dose: 2.5 g in the morning and 2.5 g in the evening,” Hall advises.
Contraindications – kidney problems (diseases or reduced function).
When is it best to take creatine?
“It depends on your goals. If you're training, it's best to take it before or right after your workout,” explains Stevenson. “On non-training days, timing is less important. But taking a large dose on an empty stomach can cause stomach upset.” This is rare at low doses, but if you're starting with a “loading” or high dose, be careful.
Stick to the recommended dosage and monitor your body's response. If you experience digestive problems, take a break and then gradually reintroduce the supplement.
And most importantly, consult your doctor before starting a new course of supplements or changing the dosage.
Text: Morgan Fargo
Based on materials from vogue.co.uk