What does creatine do for women? Women tend to have less creatine in the body than men based off various research studies. So, women benefit from taking creatine supplements. What most people don’t know is that creatine can be found in meat and seafood as opposed to taking dietary supplements.
What does creatine do for women? iStock-photo credit: dangrytsku
Creatine became popular as a dietary supplement regarding building lean muscle mass and increasing strength levels. Studies have shown that creatine can help balance hormone fluctuations such as estrogen and progesterone.
Whether you man or a woman the main benefit of taking Creatine is its ability to build lean muscle. A study showed women athletes who took creatine for 5 weeks revealed it increased their strength levels during bench press exercises and lowered their bodyfat. Creatine has been shown in studies to improve athletic performance by 10 to 20% in activities such as weight-training, running, jumping, sprinting, etc.
Muscle related decline happens in the ages of 57 to 70 and the best way to combat this with regards to women and men is supplementing your body with creatine. As well as making sure you incorporate regular resistance training workouts such as body weight workouts or dumbbell free weights.
Studies have shown that pairing creatine with resistance training improved bone density in older women.
How much creatine should a woman take? Women can benefit from a maintenance dosage of 3 to 5 grams per day and a one-time loading dosage for one week for 20 to 25 grams of creatine per day for 5 to 7 days.
Some of the negative side effects of taking too much creatine are the following:
• Bloating
• Water retention
• Cramping
• Dehydration
If you are bipolar or if you have kidney disease or any underlying health condition it is best to check with your healthcare provider before taking creatine. Creatine is available in powder or pill form if you decide to want to take Creatine in a dietary supplement form. Creatine supplement products at the stores are typically labeled as Creatine Monohydrate.
It is also found in meat and fish if you have a desire to consume creatine from foods.
If you are trying to find out what a reputable creatine supplement product is before you buy it make sure that any product you decide to buy has a third-party label that shows, it’s been tested by an independent lab. That label would say NSF or consumerlab.com and these independent organizations ensure there are no dangerous contaminants in it.
A small study showed that adults over the age of 60 who consumed 0.95 grams of creatine daily improved their cognitive function performance. Other studies have shown that it has improved short term memory in healthy older adults.
The Bottom Line is creatine helps women in with improving bone density, balancing hormone levels, increase strength and muscle mass as well as lose bodyfat.
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References
1) Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226
https://doi.org/10.2147/OAJSM.S123529
2) Journal of Exercise Nutrition & Biochemistry 2016;20(4):1-12.
Published online: December 31, 2016,DOI: https://doi.org/10.20463/jenb.2016.0031
3) Candow DG, Chilibeck PD, Forbes SC et al. Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and cachexia. Bone. 2022;162:116467. doi:10.1016/j.bone.2022.116467
4) Ostojic, S.M., Korovljev, D. & Stajer, V. Dietary creatine and cognitive function in U.S. adults aged 60 years and over. Aging Clin Exp Res 33, 3269–3274 (2021). https://doi.org/10.1007/s40520-021-01857-4
