Creatine, a supplement for women too

When we think ofcreatine, we imagine male athletes looking to increase their muscle mass through weight training. However, thisdietary supplementalso hasbenefits forwomen. Whether they are beginners or high-level athletes, creatine helps maintain muscle mass and reduce fatigue. This makes it a valuable aid during specific stages of life such asmenopause, when hormonal, bone, and muscle issues are important.

Creatine is a substance used by the body to support energy production in the musclesduring short, intense bursts of exercise. Creatine also has benefits for cognitive functions such as memory and attention. At optimal levels, creatine can improve performance, promoterecovery, and maximizestrength gains without causing stable weight gain.

Why and how should women use this supplement? What are its effects on the body and its impact over time? This article helps you understand how creatine, when used appropriately, can be an asset.

The role of creatine

Creatine isnaturallypresent in the body in the muscles and brain. The body synthesizes it fromamino acids, andit is also obtained from foodthroughanimal proteins (fish, meat).

This amino acid derivative contributes toenergy productionwhen the body needs a boost. This is the case when sprinting or lifting heavy loads. During these short, intense bursts of effort, creatine helps to replenish the muscle's reserves ofadenosine triphosphate (ATP), an essential source of energy for muscle contraction.

Explanation: During physical exertion, muscles use ATP as their energy source. ATP is converted into ADP (adenosine diphosphate), a form of energy that has been depleted and no longer allows the muscle to contract. Creatine, stored in the muscle in the form of phosphocreatine, acts as a rapid energy reserve. When the ATP supply is depleted, phosphocreatine has the ability to release a phosphate ion that combines with ADP to quickly reform usable ATP. In the case of longer periods of exertion, other mechanisms then allow ATP to be resynthesized from glycogen, but these are slower to implement.

This is why creatine improves the muscle's ability to perform short, intense efforts.Taking creatine monohydratethereforeincreases your training volumeandmaximum loadduring strength exercises. However, without appropriate physical training, it has not been shown to have any benefit on muscle function. 

Can women take creatine?

Yes! A study¹ concludes that short-term creatine monohydrate supplementationhas a positive impacton high-intensity athletic performance. And the results are valid forboth women and men. 

In addition, we know that women have70 to 80% lowerendogenouscreatinereserves than men. They therefore have even more reason to take it, especially since theirneeds increasewith age while their intake tends to decrease. 
Certain periods in a woman's life are subject to hormonal changes, which affect the creatine naturally present in the body. Menstrual cycles, postpartum, perimenopause, menopause: most studies mention thehormonal,metabolic, andneurologicalbenefits of creatine supplementation in women².

Here are 5 reasons why women should take creatine supplements: 

• maintaining muscle strength; 
• better recovery after exercise; 
• preservation of muscle and bone density; 
• decrease in mental fatigue;
• support for cognitive functions in the brain. 

Which creatine is right for women?

Women should chooseCreapure®-labeled creatine forits impeccable purity and traceability, which guarantees optimal safety for their health. 

This German label certifies thebest creatine on the market, manufactured using an ultra-secure production process and rigorous quality controls. This production process eliminates any risk of contamination by prohibited or harmful substances.

Investing in a Creapure® product means choosing effectiveness without compromising your health.

The benefits of creatine for women

On improving athletic performance

There are numerous studies onthe benefits of creatine. However, studies focusing on differences between men and women, or exclusively targeting women, are rarer. 

Existing scientific results point to an overall improvement in physical performance. In women, improved muscle performance has been demonstrated, without any increase in muscle mass. 

On body composition

Creatine also plays a role in body composition, but it is not a miracle nutrition product. 

Supplementation increasesintramuscular creatine levelsandintracellular water content. This increase in creatine concentration explains the observable performance gains in high-intensity exercises and adaptations to training. Among these, we note the following in lacrosse players undergoing resistance training:

• moreupper body strength;
• less body fat. 

The increase in water volumeinside muscle cells also changes the overall composition of the body. 

On recovery during the menstrual cycle

Beyond athletic performance, creatine contributes to:

• better recovery after exercise ;
• y injury prevention;
• thermoregulation;
• rehabilitation;
• neuroprotection in the brain⁵. 

The link betweencreatine intake and recoverydepending on the phases of the menstrual cycle has not been established. However, we do know that creatine levels vary during the follicular and luteal phases². 

Here's a graphic from Abbie E Smith Ryan et al, Creatine Supplementation in Women's Health: A Lifespan Perspective, 2021

Female hormonal variations during the menstrual cycle alter creatine levels. They change the endogenous synthesis, transport, kinetics, and bioavailability of creatine. 

Is there any point in taking creatine for endurance athletes?

Creatine is often associated with strength sports. However, it also has ( limited) benefits for women who practice endurance sports.

Creatine supplementation can improve the ability to maintain intense and explosive efforts. This is found in certain endurance disciplines, particularly when practiced competitively: final sprints in running, major attacks in cycling, etc.

Thus, incorporating creatine can help endurance athletes optimize their performance during specific phases.

Common misconceptions about creatine in women

Does creatine make you swell or gain weight?

Creatine has often been associatedwith weight gain. This leads to the idea that a woman who takes creatine will turn into the Hulk. This misconception that creatine causes weight gain seems to stem from two things:

• impact on muscle power performance ; 
• increased intracellular water volume.

This last explanation suggests that creatine is responsible for water retention. It is important to understand that when starting a creatine regimen, there is a phase during which the water content in the muscles may increase very slightly in proportion, but as this applies to all the muscles in the body, the individual's weight may be significantly affected in the short term if hydration is adjusted (up to 1 or 2 kg). However, this mechanism should not be confused with edema, as there is no palpable swelling, and it is important to note that this varies greatly from person to person. This excess muscle hydration generally tends to fade within a few weeks and disappears when the treatment ends.

For muscle mass gain, regardless of hydration, scientific research indicates that creatine helps increase athletic performance in women without significant changes in body weight².

Is creatine dangerous for women?

No studies have demonstrated any adverse effectsresulting from prolonged creatine use in healthy subjects. 

A few precautions must still be observed:

• thequalityof the product, chemically synthesized;
• takingcreatineas acourse of treatmentrather than continuously, at the recommended doses. 

For the rest, it should be noted that supplementation is recommended for vegetarian or vegan women. These women have lower natural creatine levels, which means they are more likely to respond to supplementation.

Is it dangerous for women's kidney function?

No, as with men, creatine isnot harmful towomen'skidneysif taken in the recommended doses. Long-term scientific studies have shown no adverse effects on kidney health in healthy individuals.

The idea that creatine damages the kidneys comes from:

• a mistaken and partial understanding of how the kidneys work. 
• and old studies that have been misinterpreted and are now obsolete. 

Creatine is metabolized into creatinine, which is filtered by the kidneys. Thisnatural process does notoverload kidney function.
Scientific analyses show that creatinine levels may increase slightly during supplementation. This simply indicates a higher level of creatine in the body and does not indicate kidney dysfunction.

Can pregnant women take creatine?

As a precautionary measure, pregnant women are advised not to take creatine without consulting their doctor. That said, scientific data shows that its effects can compensate for certain effects associated with pregnancy.

Increased metabolic requirementsduring pregnancy correlate with a decrease in creatine availability². However, it has been proven that low creatine reserves are associated with low birth weight and premature birth.  

Animal studies even suggest that creatine supplementation during pregnancy supportsfetal cell integrity. It also reduces potentialbrain damage infetuses. Although no such studies exist for humans, the data suggest that creatine has an effect on reducing intrapartum and postpartum complications. 

Does creatine affect menstrual cycles?

It's actually the opposite. A woman's menstrual cycleaffects creatine balance. Sex hormones (estrogen and progesterone) alter creatine activity and the expression of the enzymes responsible for its synthesis². 

Exogenous creatine supplementation could provide a benefit in offsetting these effects on the female cycle. This is particularly true during the luteal phase, between the end of ovulation and the end of the cycle.

Can creatine be taken during the menopause?

During perimenopause and menopause, the decline in estrogen is associated with:

• increasedfatigue; 
• a gradual loss of muscle mass (which can lead to sarcopenia);
• a decrease in bone density;
• a decrease inphysical strength andendurance.

With these hormonal changes, creatine supplementation during perimenopause and menopause is an interesting approach.

The effect of12 months of treatment, combined with a resistance training program,inmenopausal women taking creatine showed the following bone-related results: 

• less loss of bone mineraldensityin the femoral neck;
• increased bone flexural strength;
• more relative strengthin bench press. 

Creatine supplementation during menopause therefore helps to combat muscle loss, bone fragility, and decreased strength associated with this specific stage of life². However, it must be combined with muscle strengthening exercises appropriate to the context. 

Does creatine disrupt hormones?

Creatine is not a steroidand does not disrupt hormones. Anabolic steroids are synthetic hormones derived from testosterone. These hormones are used to increase muscle mass and performance.

Studies have shown that creatine supplementation does not alter the hormonal responses of growth hormone, testosterone, and cortisol during resistance exercise.

Creatine is therefore considered a safe solution with no negative impact on the hormonal system.

Can women combine creatine and BCAAs?

Yes, women can perfectlycombine creatine and BCAAsas long as they are consumed as part of a complete protein source, whether it be protein-rich foods or protein supplements such as whey isolate, for example. In practice, this allows them tomaximize theirathleticperformanceand recovery. 

These two substances act in acomplementary way in the body:  

• Creatine increases the amount of energy available for short, intense bursts of activity.  
• BCAAs are the amino acids most involved in the process of protein synthesis in muscles, thus facilitating muscle recovery and growth. 

This combination is beneficial for intensive training phases. It is also beneficial for female athletes who participate in sports that require strength and endurance. No negative interactions have been observed between creatine supplementation and the use of protein supplements containing BCAAs.

When and how to take creatine?

The ideal time totake creatine is a question that often comes up, especially on social media.
It seems intuitive to consume it before exercise to have more energy available, but scientific data shows that this is not necessarily useful.

In fact, the effects of creatine are measured over the long term, over several weeks. Taking it just before training will therefore not have a significant impact on the session. It may even be more useful to take supplementsafter exercise, as training could contribute to the effects of taking creatine, according to some sources.

As for the "right" dose for adults, it is the same for women and men. Therecommended doseis 3 g/day during the maintenance phase. There is no point in taking more than this, except during an initial loading phase lasting around 5 days, as no studies have demonstrated any benefit in doing so. 

Conclusion 

Yes, women can take creatine. Creatine is often perceived as a supplement reserved for men who practice strength sports. However, it has been shown to be just as beneficial for women in improving physical performance and supporting recovery. Appropriate supplementation can contribute positively to specific phases of a woman's life (postpartum, menstrual cycles, perimenopause, menopause). 

The misconceptions about excessive weight gain or water retention are unfounded. In reality,creatinepromotes better recovery and is beneficial both cognitively and physically, increasing strength without altering body composition in the long term. 

Please note that it is only effective when combined with appropriate physical training and a balanced diet. Research continues to explore its long-term effects, but studies point to its safe and effective use. To enjoy its benefits, it is important to follow the recommended doses and undergo regular treatment phases.