The Benefits of Creatine for Women Explained

Unless you’re an athlete or a body builder, creatine might not be on your radar. 

You might not even know what it is. 

But if you’re a woman, you should be thinking about creatine. 

Especially if you’re a postmenopausal woman. 

What is creatine?

Creatine is a compound that’s found naturally in some foods like meats and fish. 

It is also produced in the body and stored in the muscles. 

Creatine creates energy in your muscles. 

Athletes often supplement creatine because it creates a quick energy, increases strength, and improves performance. 

Why is creatine especially important for women?

Women tend to have lower levels of creatine than men to begin with. 

Add to that, busy lives, stress, years of yo-yo dieting and not eating properly … we can start to feel like we’re running on empty. 

That’s where creatine can help. Here we list the benefits of creatine for women:

Benefits of creatine: 

• Enhanced muscle strength 

• Boosts energy for exercise 

• Quicker muscle recovery after exercise

• Promotes muscle growth and reduces body fat percentage 

• May improve bone mineral density 

• May enhance cognitive function and mood 

• Can help regulate blood sugar levels 

Especially helpful for postmenopausal women

Creatine can combat the muscle loss and loss of bone density that women experience when estrogen levels drop. 

And because creatine boosts brain health, it can help to prevent cognitive decline. 

Food sources of creatine 

Creatine is found in meats like beef, pork, and chicken, and seafood like salmon, tuna, and cod. 

You can also find creatine in eggs, and in dairy. 

Basically, we’re talking about animal products. 

If you eat a vegetarian diet, you definitely need to be supplementing creatine, as it is not found in plant foods. 

How much creatine do you need?

Most guidelines suggest 3-5 grams of creatine a day. 

If you’re not getting at least that much in your diet, consider supplementing. 

How to supplement 

Many people who decide to supplement start with what is called a “loading phase.”

During the loading phase, you take 20 grams per day (split up, not all at once), for 5-7 days. 

Then you would switch over to the 3-5 grams a day once the loading phase is over. 

Be aware, though, creatine loading can have side effects such as diarrhea, muscle cramps, and even kidney damage, and you should only do this under the guidance of a doctor. 

You should take your creatine with either carbohydrates or protein, to help absorb the creatine. 

You will need to drink water when you supplement, as creatine pulls water into the muscles and can be dehydrating. 

And on that note, you might see your scale go up a little when you start supplementing creatine, but it’s water weight, not fat gain. 

Can I take creatine when fasting? 

Yes, you can. 

In fact, combined with other benefits of fasting such as increased Human Growth Hormone and autophagy, supplementing creatine during your fast is a great idea. 

But again, it’s absorbed better if you take it with carbohydrates or protein. 

If you’re doing Intermittent Fasting, you can take it during your eating window. 

If you’re doing Extended Fasting, you could take it with a little bone broth or heavy cream.

Who should not take creatine?

Creatine is safe for most people. 

But if you’re pregnant or breastfeeding, you should not supplement creatine. 

And if you have medical conditions such as kidney disease, heart disease, or diabetes, you should consult with your doctor before you begin supplementing creatine. 

It’s always a good idea to check in with your doctor anyway. 

Try it and see

There are many benefits of Creatine for women, and these are pretty powerful benefits, especially as we age. 

Make sure you’re getting enough in your diet, and supplement if needed.