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It feels like everything that was once gym-bro coded is now going mainstream. First, it was strength training. Then, more protein. Next up? Creatine, a supplement regularly recommended by personal trainers to support muscle synthesis (growth and recovery). Intrigued? Us, too. Here s everything you need to know about creatine, including the potential benefits and what to look out for when you’re considering taking it.
What is creatine?
“Creatine is a natural compound that s found in our muscles and brain,” says Michelle Cardel, PhD, MS, RD, and chief nutritional officer at Weight Watchers. “It s incredibly well researched and plays a critical role in how our cells metabolize energy. It can help build lean muscle mass and has been shown to improve athletic performance.”
It acts as an energy well of sorts: the more you have, the more you’re able to push through lifting heavy weights, sprinting for short periods of time, and reaching your maximum effort and exertion zones. It’s a non-protein amino acid, meaning it works as a building block for neurotransmitters (the messages our cells send to one another), and also supports healthy metabolic function.
Is creatine beneficial for women?
For a long time, supplementing with creatine seemed suitable only for those trying to drastically alter their body composition, gain sizeable muscle mass, or train at an elite level. And, really, only if you were a man. The reason for the gender split? A lack of research into the benefits of creatine when it comes to women. “It’s often spoken about for muscle strength and performance, but most of the studies have only looked at young, healthy men,” Myota gut health dietitian Dr. Caitlin Hall explains to me. “That’s a real research gap. Women’s bodies store and use creatine differently from men s. We have lower total creatine stores but slightly more inside muscle cells. This could change how women respond to supplementing with it, and some research even suggests we might need a higher dose to see the same benefits.”
Creatine for post-menopausal symptoms
On social media—the most hallowed and unhinged of places—creatine is regularly listed as one of the supplements menopausal and post-menopausal women could benefit from taking, with clearing brain fog and helping with fatigue cited as positive side effects. “In studies on menopausal and post-menopausal women, creatine has been shown to help with body composition (the ratio of fat tissue to muscle and bone) and bone density,” GP and women’s health expert Dr. Shirin Lakhani tells me. Dr. Cardel describes this information as “emerging,” adding: “data says it might improve certain aspects of cognitive functioning, especially in situations of sleep deprivation. It looks like it might be able to help with memory, attention, and information processing speed.”
Considering the fact that women lose 0.6% of their muscle per year after menopause, supplements that help maintain muscle mass are welcome. However, Hall is quick to add that creatine, while useful, is not a shortcut. Instead, she says, it works most effectively alongside:
- Resistance training: “The most important factor in maintaining muscle and bone strength as we age.”
- Calcium and vitamin D: “Critical for bone health – without enough of either, no supplement is going to make a meaningful impact on bone density.”
- Adequate protein: “Consuming enough protein on a daily basis supports both muscle maintenance and recovery.”
How to pick a high-quality creatine supplement
Keep it simple. “Creatine monohydrate is the best choice—it’s the most researched, the most effective, and the most affordable,” says Hall. Pick one with as few other ingredients as possible, that has been thoroughly tested by a third party.
Is creatine beneficial for people who don’t exercise?
For people who don’t exercise, Hall says the research is inconclusive, noting that while it could support brain health (particularly in older adults or people dealing with stress or sleep deprivation), there isn’t a consensus yet. If that’s you, she recommends first working on eating enough protein, moving regularly, and trying to eat a balanced diet. “Supplements should fill the gaps in a well-rounded diet.”
Does creatine have side effects?
Some creatine users notice increased water retention, but this could be down to the way they’re taking it, says Hall. “If the water retention or bloating doesn’t go away within a couple of weeks, try splitting the dose, taking 2.5g in the morning and then again in the evening.” The big contraindications are if you have any kidney issues, like kidney disease or impaired function, because it can impair the results of tests your doctor might be running.
Always speak to your doctor before embarking on a new supplement routine or altering doses.
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