Creatine is known for its ability to improve power and training capacity among men and women in their prime, but there are also many good reasons for older generations to consider this super supplement.
Creatine is traditionally associated with bodybuilders and athletes in power sports, like weightlifting and any activity that requires short bursts of speed – think sprinting, soccer, cycling, or rugby.
However, women who are serious about their performance have increasingly embraced this supplement in recent years, and it seems like more of the general population could also benefit, especially women.
READ MORE | 4 reasons why women should include creatine in their supplement plan
Women get bigger benefit
As the most studied supplement on the market, research continues to confirm that creatine is safe and well-tolerated by both men and women, with benefits reported in both sexes1.
In fact, some research suggests that it could offer women more benefits because they typically store less creatine – 70–80% less – than men2 due to their lower muscle mass (we store creatine predominantly in muscle cells and some in the liver).
One study2 found that a creatine supplement may be particularly important for women during menstruation, pregnancy and post-partum due to “hormone-related changes” in how the body uses and produces creatine.
READ MORE | Time to try creatine? Research shows it also fuels and protects muscle
Declining oestrogen levels
Another critical period in a woman’s life is before, during and after menopause. About 1.5 million women experience the menopause transition each year, which often involves troublesome symptoms, including hot flashes, insomnia, fatigue, and joint pain3.
A woman’s body also undergoes several hormonal changes during menopause, with a decrease in oestrogen levels the most significant. These changes can significantly impact a woman’s body composition through muscle loss.
Oestrogen plays a crucial role in maintaining muscle mass, but levels naturally decline with age and accelerate during menopause. The resultant loss in muscle mass (a condition known as sarcopenia) can begin as early as your thirties, with women losing 3-8% of their muscle mass per decade, with that rate increasing after 604.
As such, women often experience a decrease in muscle mass and strength during this period in their lives without proper interventions.
READ MORE | 4 performance supplements more women should consider
Brain and body benefits
Studies show that combining a creatine supplement with resistance training can benefit perimenopausal, menopausal and postmenopausal women by helping to counter the loss in muscle, bone density, and strength that typically accompanies the condition2.
In one study2, researchers found that pre-menopausal women improved their strength and exercise performance when they took a creatine supplement.
Post-menopausal women who took higher doses (0.3 g·kg-1·d-1) also experienced benefits by developing more muscle and improving muscle function when taken alongside resistance training, which led to favourable effects on bone density.
Based on their findings, the researchers concluded2 that creatine “augments body composition and bone mineral density, particularly in post-menopausal females”.
But creatine doesn’t only help build muscle. It also has a muscle-sparing effect. A study5 that compared the myoprotective (muscles-sparing) potential of a creatine supplement to that of whey protein determined that “creatine supplementation appears to offer an element of myoprotection which was not observed following whey protein supplementation.”
The ability to slow muscle loss and hang onto more hard-earned muscle as you age is vital to maintaining your quality of life with better functional strength and mobility.
There were also psychological benefits, as “pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis2”.
These mental benefits included improved memory, reduced mental fatigue, and a more positive outlook, which are important because women “may develop depressive symptoms and cognitive difficulties during menopause, which are more subtly and inconsistently linked to hormones3”.
How creatine works
Creatine is naturally found in small quantities in foods like red meat and fish, with creatine supplements a convenient and effective way to boost your intake.
Our body uses the creatine we get from food and supplements to support the energy production needed to fuel short and intense muscle contractions.
With a limited amount of creatine stored in our muscle cells (which is more pronounced in women), boosting creatine stores with a supplement can increase the levels of creatine in muscles4.
Creatine monohydrate is the most common form of creatine available today, and it is considered by many to be the most effective.
Studies6 show that creatine monohydrate supplementation for 4–12 weeks increases muscle creatine content by 20–40%.
Incorporating creatine
To reap the benefits of creatine, it is best to use a product like Biogen Creatine Monohydrate consistently with a cycled protocol.
Always follow label recommendations on your preferred brand around dosing, but most recommendations are a daily dose of up to 5 grams, taken with water or a carbohydrate-containing beverage.
Before starting any new supplement, including creatine, it’s advisable to consult with a healthcare professional, especially if you have underlying medical conditions or concerns about how it may interact with other medications or supplements you are taking.
References:
- Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
- Santoro N, Epperson CN, Mathews SB. Menopausal Symptoms and Their Management. Endocrinol Metab Clin North Am. 2015 Sep;44(3):497-515. doi: 10.1016/j.ecl.2015.05.001. PMID: 26316239; PMCID: PMC4890704.
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.
- Myoprotective Potential of Creatine Is Greater than Whey Protein after Chemically-Induced Damage in Rat Skeletal Muscle. Nutrients. 2018 May; 10(5): 553. Published online 2018 Apr 30. doi: 10.3390/nu10050553.
Creatine and Phosphocreatine: A Review of Their Use in Exercise and Sport. J Athl Train. 1997 Jan-Mar; 32(1): 45–51.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.