Creatine for women’s health ✅
Numerous benefits for females across lifespan.
Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause
Study Details
This new review summarised the scientific evidence on creatine supplementation with a focus on women’s health 🔍
Here are the key takeaway messages ⬇️
Key Findings
Enhances Muscle Strength and Performance 🏋️♀️
🔥 Creatine improves muscular strength, power, and endurance in women, especially when paired with resistance training
💪 Supplementation supports greater training adaptations and recovery
Supports Bone Health 🦴
📉 Postmenopausal women are at increased risk of bone loss
🧱 Creatine, alongside resistance exercise, helps maintain bone mineral density and bone structure
🛡️ This may reduce fracture risk and preserve long-term skeletal health
Boosts Cognitive Function and Mood 🧠
✨ Creatine plays a role in brain energy metabolism and cognitive function
😊 Supplementation may reduce mental fatigue and improve mood in women, particularly during times of stress or sleep deprivation
Aids During Menopause 🌸
⏳ Menopause is associated with declines in muscle mass, strength, cognition, and mood
🧃 Creatine may support brain and muscle energy levels during this transition, potentially easing some symptoms
Assists in Pregnancy 🤰
🧬 Animal models show maternal creatine supplementation can protect fetal organs during oxygen-deprived (hypoxic) events
🍼 Though human research is limited, findings suggest possible benefits for birth outcomes and neonatal health
Benefits Adolescents 🛌
🌱 Creatine combined with training helps adolescent girls increase lean mass and strength
😴 It may also improve sleep quality, which is essential during growth and development
Safe for Women ✅
🧪 Extensive studies show no harmful effects on kidney, liver, or heart function with recommended doses
🔬 Long-term use appears safe for healthy females across the lifespan.m
No Significant Weight Gain ⚖️
🚫 Concerns about weight gain are often cited as a barrier to use
📊 Evidence shows minimal changes in body mass, typically due to water retention within muscle cells, not fat gain
Improves Hydration 💧
💦 Creatine increases water content inside muscle cells, supporting cellular hydration
🔋 This may benefit exercise recovery
Underutilised Supplement 📉
🚷 Many women avoid creatine due to outdated myths or lack of awareness
📚 Education and targeted messaging could help close this knowledge gap and improve uptake
Supplementation Strategies 💊
📈 Loading = 20 g/day (0.3 g/kg) for 5 - 7 days
👉 Maintenance = 3 - 5 g/day up to 10 g/day
🧠 10 g/day may be optimal for brain health
🩸 Loading prior to luteal phase may enhance effects
Conclusion
Creatine has numerous benefits for women throughout life, it’s far from a bodybuilding supplement and definitely not just for men! ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40371844/
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