YES, there is absolutely a benefit to taking creatine for women – strength, stamina, health – you can have it all. In this article I’ll share the benefits, how to take it, and my favourite Creatine brand.

What is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It has always been popular amongst men, and in particular bodybuilders, but the science wasn’t really there for women. Now, we know it offers numerous benefits for us.

Creatine Enhances Physical Performance

Creatine is renowned for its ability to improve strength, power, and endurance. Women who supplement creatine notice an increase in strength and power, as creatine helps replenish the primary energy source (ATP) during high-intensity exercise. This means women can push harder and lift heavier, leading to significant strength gains over time. It also enhances endurance by sustaining ATP levels, delaying fatigue and allowing women to maintain higher levels of performance during prolonged exercise sessions.

Creatine Supports Muscle Health

Contrary to the myth that creatine causes excessive muscle bulk, it actually aids in achieving a lean and toned physique by increasing water content in muscle cells. This results in a fuller, more defined look (but without necessarily increasing muscle size). This makes it an excellent choice for women aiming to enhance muscle tone. Creatine also helps to improve recovery, reducing muscle cell damage and inflammation post-exercise.

Creatine Promotes Overall Well-Being

Beyond performance and muscle health, creatine offers additional benefits for brain health. New research indicates that creatine may have neuro-protective properties (nervous system protection), potentially enhancing cognitive function and mental clarity, especially under stress or sleep deprivation. Creatine also supports bone health, with some studies suggest that creatine supplementation may positively impact bone density, which is extremely important for women as we age.

How to Use Creatine Safely and Effectively

Creatine is well-researched and considered safe for most people when used appropriately. Here are some guidelines for women considering creatine supplementation:

1. Type: You want to have creatine monohydrate, as this is the most effect form.
2. Dosage: A common strategy includes a loading phase of 20 grams per day (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams per day. Alternatively, some may opt for a consistent daily dose of 3-5 grams without a loading phase.
3. Hydration: Since creatine increases water retention in muscles, it is essential to stay well-hydrated to avoid any potential discomfort or dehydration.
4. Consultation: Women with pre-existing health conditions, especially kidney-related issues, should consult a healthcare professional before starting creatine supplementation.

Creatine is tasteless, just a white coloured powder so it’s nice to mix it in with something else, but it’s not essential. I also recommend taking it with food, as when taken alone it can cause some nausea.

I hope this article has answered your questions about the benefits of creatine for women! If you have any more questions or need further details, feel free to comment below.

The brand I use, and recommend to my clients can be found here.

Jen X