Should Women Take Creatine? Here’s What Experts and Research Say

What is Creatine?

Creatine is a naturally occurring substance found in the muscle and brain cells. The main work of creatine is to produce energy in the body and also obtain it from foods like red meat and fish. If naturally produced in the body, why does anybody require a separate creatine supplement? The answer lies in its special property to give sustained energy required for a heavy workout or strength training. 

According to Coach Varnit, “Creatine allows you to experience an improvement in strength and power output in a training session. It leads to an increase in the lean mass when combined with resistance training.”

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How Does Creatine Help Women’s Health? 

Creatine, while also found in dietary products, is just enough for everyday function; it is not enough for the extra effort required for activities. These activities include pre-mentruation, post-menopause, and heavy exercising and muscle strengthening. Known to uplift mood and support hormonal balance, creatine is more than just an energy supplement.

Creatine supplements like creatine monohydrate give the body an extra boost by increasing the stored form called phosphocreatine, which helps regenerate ATP (adenosine triphosphate), also known as the primary source of energy in our body.

Creatine is Not Just For The Muscles, Says Coach Varnit

Not just for muscles, creatine plays a major role in regulating various other factors in the body as well. Coach Varnit lists down some basic uses of creatine in the body: 

• Improved Exercise Performance: By now, it is a no-brainer that creatine helps in increasing muscle strength and agility. According to a study conducted by the Journal of the International Society of Sports Nutrition, creatine supplementation with creatine has regularly been shown to increase strength, fat-free mass, and muscle morphology, especially during high-intensity sprints or endurance training.
• Better Muscle Recovery: For women who work out regularly or multiple times in a day, creatine helps in reducing muscle damage and inflammation following exercise. By experiencing less muscle loss and soreness, they can return to exercising soon, reducing downtime and potentially fewer injuries.
• Brain Health and Mood Upliftment: Here’s where creatine plays a life-changing role. Creatine helps in the production of ATP, the primary energy source in the body, which in turn helps alleviate fatigue and improve overall mood. It is also linked to supporting the influence of neurotransmitter systems in the brain, resulting in a stable mood, especially in women experiencing hormonal changes.
• Hormonal and Reproductive Health: According to the Stanford Lifestyle Medicine journal, creatine may help stabilize energy levels and cognitive performance during menstruation and perimenopause. Since estrogen levels can influence creatine metabolism, supplementation may offer added benefits during hormonal fluctuations.

Creatine Can Boost Women’s Mental Health

While depression, anxiety, and other mental ailments hit women every day, creatine is now being known to help treat potential depressed women, especially during perimenopause, post-menopause, post-partum, and pregnancy. A 2022 study from Nutrients found that creatine supplementation had potential antidepressant effects and could support brain function during stressful periods or sleep deprivation, issues that disproportionately affect women.

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What Are the Side Effects of Creatine?

• Temporary Water Retention: Most known side-effects of creatine are often the water retention it brings, especially in the first week of use.It is because creatine pulls water into muscles, which hydrates but can also make some women feel heavier or bloated.
• Reality Check: The water retention is not fat gain, but often works itself out in a couple of weeks. Moreover, for many women, the difference is hardly noticeable.
• Coach Varnit explains, “No one gets bulky by creatine supplementation alone.  One has to train hard and eat in a surplus for an extended duration for years to achieve that bulked-up physique.” 
• Digestive Issues: Some people experience mild gastrointestinal discomfort, especially with high doses or poor-quality creatine products. Sticking to creatine monohydrate, the most studied and safest form, usually avoids this problem.

Demystifying Misconceptions About Creatine

• Bulking: A persistent myth is that creatine makes women “bulky.” In truth, creatine supports lean muscle development, which is key for a toned look. It does not cause sudden or extreme mass gain, especially in women who are not eating in a calorie surplus.
• Kidney Concerns: This is largely outdated. Healthy individuals with normal kidney function are not at risk from recommended doses of creatine (3-5 grams/day). Still, those with pre-existing kidney issues should consult their healthcare provider before starting regular doses.

“Healthy individuals who do not have any history or a pre-existing renal condition shouldn't worry about anything. And people who are currently experiencing such issues should consult with their physicians before adding creatine to their daily routine”, said Coach Varnit.

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Recommended Doses for Consumption

Talking about the ideal dosage for fit women according to Coach Varnit should be, “The ideal dosage can be in the range of 3-5 grams per day for women and men both. It can be consumed with food as well. You can choose to mix it with any beverage of your choice and have it. Always pick creatine monohydrate as the variant of creatine for best results.”

Final Thoughts: Should Women Take Creatine? 

If your goal is to have a healthier body, a regulated mood, and better cognitive function, then YES, creatine should be a regular part of your routine. Creatine outweighs its function in the supplement category and can help you strengthen overall. Its benefits go far beyond the weight rack. It’s also cost-effective, safe when taken as recommended, and backed by over two decades of research. 

So, whether you’re an active athlete or a regular gym-goer, or just someone who enjoys being fit, creatine is the way to go. This small induction in your diet can add a myriad of benefits to your overall health, proving to be the secret weapon to your fitness.