Creatine is often overlooked by women due to misconceptions about weight gain, hair loss, and bloating. However, research does not back up these concerns, particularly for women. In fact, women have lower natural creatine levels than men and may benefit even more from creatine supplementation.
Creatine is one of the most researched supplements in the industry today - and there is an abundance of data exploring the benefits. However, creatine is usually marketed at men for its fantastic role in muscle building - but there are so many other benefits of creatine that are rarely discussed. Let’s take a look at the benefits of creatine for women!
Consuming creatine leads to higher levels of phosphocreatine, which plays a crucial role in replenishing ATP (the energy source for muscle contractions) during exercise. This is significant because when ATP becomes depleted, the body relies on phosphocreatine to regenerate ATP more efficiently during rest periods. Having an increased phosphocreatine store allows for more rapid ATP production, which can allow you to push harder during workouts with a few extra repetitions or being able to increase your weight, ultimately leading to an increase in lean muscle mass.
Emerging evidence suggests creatine may offer benefits during pregnancy. Lower creatine levels have been associated with lower birth weight, and animal studies show potential protective effects of creatine supplementation during the second and third trimesters, reducing the risk of birth-related injuries.
Creatine has been found in lower levels in female brains than male brains (especially the frontal lobe - which is the area of the brain that controls mood, memory and cognition). Increasing creatine in the brain via supplementation, therefore has strong evidence to support mood and depression, especially in females. One study suggests taking creatine alongside antidepressants results in a faster improvement in major depression than taking antidepressants alone.
Creatine's cognitive and sleep benefits are particularly valuable during times of high stress and sleep deprivation. Women, often affected by sleep disturbances during pregnancy, postpartum demands, and menopause, can benefit from the pronounced effects of creatine in promoting better sleep and cognitive function.
Creatine supplementation is beneficial for maintaining muscle mass during perimenopause, a stage where hormonal changes contribute to muscle loss in women. As women age, preserving and gaining muscle mass becomes more challenging, affecting overall mobility and health. Additionally, creatine shows potential as a countermeasure against menopausal-related decrease in bone health.
Creatine offers numerous advantages for women beyond its commonly known role in muscle building. From enhanced performance to pregnancy benefits, brain health support, alleviation of sleep deprivation effects, and menopausal muscle preservation, creatine can be a valuable supplement for women looking to improve their overall well-being.