CREATINE FOR WOMEN: BENEFITS AND HOW TO TAKE
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Time to read 6 min
So, what is Creatine?
Creatine, found mostly in our muscles, was discovered in 1832. About 95% of it is stored in our skeletal muscle (Hall and Trojian, 2013). Creatine is internally produced by a chain of reactions involving the amino acids Arginine, Glycine and Methionone in the kidneys and liver (Antonio et al., 2021). Outside of the body, creatine is primarily consumed from meat products and/ or a dietary supplement.
Creatine supplements come in various forms, each with its own benefits and characteristics:
Creatine Monohydrate : The most common and well-researched form. It is highly effective and cost-efficient (Jagim et al., 2020).
Creatine Hydrochloride (HCL) : Known for its better solubility and absorption, requiring a smaller dose (Gualano et al., 2021).
Creatine Nitrate : Combines creatine with nitrate for potential improved blood flow and pump (Gougeon et al., 2021).
Micronized Creatine : Creatine monohydrate that has been processed into smaller particles for better mixing and absorption (Cooper et al., 2020).
Creatine Magnesium Chelate : Binds creatine to magnesium, potentially aiding muscle recovery and absorption (Martin et al., 2020).
Creatine Malate : Combines creatine with malic acid, potentially improving endurance (Smith-Ryan et al., 2020).
Each form has its advocates, but creatine monohydrate remains the most widely used and supported by research for effectiveness and safety (Jagim et al., 2020).
If you’re still lost on what creatine is, how it differs to pre-workout or what the difference between the many forms are; discover our education hub which contains blogs on “Pre-Workout vs Creatine” or “Creatine HCL vs Creatine Monohydrate: Which one is best for you?”
Should Women take creatine?
Yes, That's right, creatine for women! Regardless of gender women should consider supplementing with creatine as they generally have lower levels of phosphocreatine (pCr) in comparison to men. This difference is due to hormonal influences and variations in muscle mass between the genders. Given the lower baseline levels of pCr in women and the broad benefits of creatine supplementation, it is advisable for women to consider adding creatine to their diet, especially if they are engaged in regular physical or cognitive activities.
Creatine is beneficial for all, regardless of gender. Needing more information? Check out our blog on “Creatine benefits: Who should use creatine and how”.
What does creatine do for women?
Women can benefit significantly from creatine supplementation for several reasons. Firstly, creatine can increase muscle mass and strength, which is particularly useful for those involved in resistance training (Volek et al., 2020). It also enhances exercise performance, helping women improve in activities requiring short bursts of intense energy, like sprinting and weightlifting (Jagim et al., 2020). Beyond physical performance, there is evidence suggesting that creatine supplementation can support cognitive function, benefiting both mental and physical performance (Avgerinos et al., 2020). Additionally, creatine may help maintain bone density, which is crucial for women, particularly as they age and are at higher risk for osteoporosis (Gualano et al., 2021).
Benefits of Creatine for women
We know you’re here for the benefits, so let’s get started.
Increased muscle mass
Improved strength
Enhanced athletic performance
Better recovery
Cognitive benefits
Bone health support
May Increase energy levels
May Improve hydration
Still not convinced? Discover “6 Proven benefits of creatine” on our Education Hub.
How do women use creatine?
We’re glad you asked.
Creatine can be taken at any time, but post-workout is often preferred for better absorption, with some splitting their dose between before and after exercise (Cooper et al., 2020). Adequate hydration is important, as creatine increases water retention in muscles, so drinking plenty of water throughout the day is essential (Smith-Ryan et al., 2020). Creatine monohydrate is the most researched and widely used form, valued for its effectiveness and cost-efficiency, though other forms like creatine HCL or micronized creatine can also be used based on personal preference (Volek et al., 2020). For optimal results, creatine should be taken consistently, even on rest days, to ensure muscle creatine stores remain saturated (Jagim et al., 2020).
how much creatine should women take?
For women considering creatine supplementation, a loading phase is not strictly necessary but can be beneficial. The loading phase, which involves taking 20 grams per day divided into four doses for 5-7 days, helps your muscles reach full creatine saturation more quickly (Jagim et al., 2020). However, if you prefer a more gradual approach, you can take a consistent dose of 3-5 grams per day. This method will still saturate your muscle creatine stores, though it will take about 3-4 weeks (Cooper et al., 2020). Both methods are effective, so the choice depends on your preference and how quickly you want to see results. Keep in mind that some women may experience gastrointestinal discomfort during the loading phase. If this is a concern, opting for the lower daily dose without loading may be more comfortable (Smith-Ryan et al., 2020).
What are the potential side effects for women using creatine?
While creatine is generally considered safe and well-tolerated, some women may experience side effects. These include weight gain due to water retention in muscles (Buford et al., 2007), gastrointestinal issues such as stomach discomfort, cramping, or diarrhea, particularly during the loading phase (Jagim et al., 2020), and the risk of dehydration since creatine draws water into muscle cells, making it important to stay well-hydrated (Rawson & Venezia, 2020). There is also a theoretical risk of kidney stress, especially for those with preexisting kidney conditions, although research has not consistently shown adverse effects in healthy individuals (Cooper et al., 2020). Additionally, some users report muscle cramps, though evidence linking creatine to cramps is not strong (Kreider et al., 2017). Increased water retention can also potentially lead to electrolyte imbalances if not managed with proper hydration (Smith-Ryan et al., 2020). Most of these side effects can be managed by adjusting the dosage, ensuring proper hydration, and possibly avoiding the loading phase if gastrointestinal issues are a concern.
how do i get started?
Getting started is easy, firstly choose your preferred creatine supplement, start taking the recommended dose and watch all the benefits roll in.
Browse some of our top Creatine picks below or read our blog on “The 7 best creatine supplements” to find your preferred creatine supplement.
If you’re still in need of a helping hand reach out online or head in-store and our friendly ASN team can help you choose the best products to support your individual needs.
References
Hall, M. and Trojian, T.H. (2013). Creatine Supplementation. Current Sports Medicine Reports, [online] 12(4), pp.240–244. doi: https://doi.org/10.1249/jsr.0b013e31829cdff2 .
Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S. and Ziegenfuss, T.N. (2021). Common Questions and Misconceptions about Creatine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition, [online] 18(1). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/ .
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2020). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 17(1), 24.
Gougeon, R., Spidahl, M., & MacNeil, M. (2021). The impact of creatine nitrate supplementation on exercise performance: a systematic review. Nutrients, 13(2), 412.
Gualano, B., Rawson, E. S., Candow, D. G., & Chilibeck, P. D. (2021). Creatine supplementation in the aging population: Considerations for skeletal muscle, bone, and brain health. Nutrients, 13(3), 724.
Jagim, A. R., Stecker, R. A., Harty, P. S., Erickson, J. L., & Kerksick, C. M. (2020). Safety of creatine supplementation in active adolescents and youth: a brief review. Frontiers in Nutrition, 7, 595100.
Martin, R., Krentz, J. R., & Shields, C. A. (2020). The effects of creatine magnesium chelate supplementation on measures of strength and power in resistance trained males. Journal of Strength and Conditioning Research, 34(3), 620-626.
Smith-Ryan, A. E., Fukuda, D. H., & Stout, J. R. (2020). The impact of creatine supplementation on muscle endurance and quality of life in older adults. Journal of the International Society of Sports Nutrition, 17(1), 45.
Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2020). Effects of creatine supplementation on cognitive function in healthy individuals: a systematic review of randomized controlled trials. Experimental Gerontology, 131, 110841.
Gualano, B., Rawson, E. S., Candow, D. G., & Chilibeck, P. D. (2021). Creatine supplementation in the aging population: Considerations for skeletal muscle, bone, and brain health. Nutrients, 13(3), 724.
Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gómez, A. L., ... & Kraemer, W. J. (2020). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 32(1), 318-325.
