Watan-Though most creatine studies focus on men, some evidence suggests it can improve muscle strength and brain health in women as well.
Women have about 80% of the creatine stores found in men, especially in the lower body, and typically consume less dietary creatine—suggesting they may benefit more from supplementation.
Creatine phosphate, the stored form of creatine, is the primary energy source used to regenerate adenosine triphosphate (ATP) in cells, essential for muscle contractions and nerve functions.
The body produces about half of its daily creatine needs; the rest must come from diet or supplements. Since women consume less creatine through food, they may benefit from additional supplementation.
Strength and Performance Gains
Creatine may help women gain muscular strength. One review found that women over 60 who took creatine along with resistance training for at least 24 weeks experienced notable strength gains.
Another study suggested that untrained women saw up to a 25% increase in strength when using creatine during strength training.
Though creatine was found more effective in men over 50 compared to women, more research is needed to fully understand its effects on women’s strength.
Exercise Performance
Supplementing with creatine increases muscle creatine levels, improving performance by boosting ATP regeneration during workouts.
In a study involving 15 college-aged women, those who took 20g of creatine per day for 5 days experienced less muscle fatigue during cycling compared to those who took a placebo.
Another trial showed that female athletes who took 0.25g of creatine per kg of body weight daily for 7 days improved in speed, leg power, and agility.
However, recent large-scale reviews highlight that more studies are needed to understand creatine’s effects on women athletes.
Bone and Muscle Health
Creatine may also promote bone strength in older women. In one study, 50 elderly participants (31 of them women) took either a placebo or 0.1g/kg of creatine daily. When combined with resistance training, creatine helped strengthen bones and muscles, reducing risks of fractures and falls.
Brain Function and Cognition
Creatine boosts brain creatine stores, which may enhance cognitive function and memory.
A review found that creatine supplementation significantly improved memory, attention span, and processing speed, with greater benefits seen in females than males.
Safety and Side Effects
Creatine is one of the safest supplements available, with no major health risks reported for either gender.
A safety review specifically on women found no significant risks when used at recommended doses.
Mild side effects may include:
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Temporary water retention with high doses (20g/day)
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Digestive issues like diarrhea at doses over 10g/day
To avoid side effects, experts recommend skipping the “loading phase” (20–25g/day for 5–7 days) and instead taking 3–5g/day for several weeks.
Creatine may also temporarily raise creatinine levels in the blood, a marker of kidney function. This is harmless for healthy individuals, but people with kidney disease should consult a healthcare provider first.
Creatine is no longer just for male athletes. For women, it offers a safe, research-backed path to improved muscle strength, cognitive function, bone health, and exercise performance. With proper dosage, it can be a valuable addition to women’s health and fitness routines across all ages.
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