Creatine is a hot topic on social media right now - and it’s not just bodybuilders and athletes who are talking about it. Women of all ages are using creatine to support their physical and mental health.
But is it just another wellness trend?
Definitely not! Recent research suggests creatine could be especially helpful for women over 45, whether they are physically active or not. Creatine plays many important roles in supporting muscle strength, bone health, energy production, and brain function.
What is creatine?
Creatine is a compound that the body produces naturally. Around 95% of your body’s stores are in your muscle cells, where it plays an important role in energy production.
During intense physical activity, creatine supports your body’s ability to produce ATP (adenosine triphosphate), the main ‘fuel’ for our cells. This is why adequate creatine levels can support stamina and recovery. A small amount (about 5%) of your body’s creatine is stored in your brain.
So why can creatine be helpful for women over 45?
Women’s creatine levels are about 80% lower than men's. This is because creatine is produced and stored in the muscles, and women typically have less muscle mass than men. Women also tend to eat less beef, pork, and seafood than men, which are major sources of dietary creatine.
As women age, declining hormones lead to further muscle loss. This can affect bones, too.
Lower mass means lower creatine, and therefore less ATP. And because creatine supports energy production, you may find yourself feeling fatigued more often.
However, this also means that women often respond better to creatine supplementation than men. Research suggests it’s especially helpful for women who are highly active, or who do not eat meat, or who are nearing perimenopause.
Creatine helps support:
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Lean muscle mass and strength
Studies show that creatine supplementation supports healthy muscle stores and muscle growth. This is especially effective when combined with regular exercise, including strength-building exercises. For women who are going through perimenopause or in postmenopause, creatine may support the rebuilding of muscle mass that may have been lost during the ageing process.
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Bone health
Bone health becomes even more important in women over 45 as this is when many age-related processes can lead to reduced bone density.
Creatine supports the function of cells called osteoblasts, which are involved in the bone formation process. These cells respond to weight-bearing exercise such as lifting and strength work. Studies show that taking creatine alongside weight training can help support bone mineral strength and overall bone health.
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Brain function
Many women over 45 tend to experience low mood and feelings of stress or worry. Some also feel that their brain function isn’t as efficient as it used to be, and that they have moments of ‘brain fog’. These symptoms are often a natural part of the ageing process as the body becomes less efficient at producing the chemicals that support mood and thinking.
The brain requires a huge amount of energy to function properly, which is why around 5% of the body’s creatine is stored in brain tissue. Supplying additional creatine can support the brain’s energy demands, which can then support thinking, mental clarity and focus, mood, and the stress response. -
Muscle recovery
Taking creatine regularly helps support recovery time during periods of intense exercise or training. Studies suggest that creatine plays a role as an energy reserve, supporting muscle recovery by replenishing ATP after hard work. This makes it great for women who are runners, gym-goers, CrossFitters, or anyone else who trains regularly.
Who can benefit from creatine?
Creatine can be helpful for adult women at any life stage. Current research has shown it may be especially beneficial for women who are:
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Athletes or physically active
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Recovering from injury
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Going through perimenopause or in postmenopause
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Plant-based eaters
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Stressed
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Experiencing tiredness, low mood, or struggling to think clearly
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Concerned about long-term muscle or bone health
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Looking to support healthy ageing and physical function
Common questions about creatine for women
There are a few misconceptions about creatine, which we’ll explain here.
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Is creatine only for athletes and bodybuilders?
No. Creatine is a naturally produced compound that can support energy production. Women have lower stores of creatine than men, so supplementation can support many other aspects of health and wellness even in those who aren’t physically active. -
Will creatine make me gain weight?
It’s a common misconception that creatine may initially cause bloating or weight gain due to water retention. Clinical research has shown that this is uncommon. -
Will creatine make me bulky?
Creatine supports energy storage in muscles, which in turn supports lean muscle tone. It does not make women ‘bulk up’ because women have much lower testosterone than men, which is a major factor in muscle growth.
How do you take creatine?
Creatine is available as a powder, capsules, gummies, or combined with other products such as magnesium. It’s tasteless, so you can simply add the powder to smoothies, juice, yoghurt, protein shakes, or any other soft or liquid food.
The general recommended dosage for women is 3-5g creatine daily. This is the amount shown to support healthy levels in muscle cells.
When choosing a product, look for 100% creatine monohydrate. This is the most researched and widely available form.
What are the side effects of creatine in women?
Taking creatine in the recommended dosage (3- 5 g per day) is unlikely to cause side effects. However, excess intake may cause gastrointestinal discomfort such as gas, tummy pain, and nausea. Consuming more than the recommended dosage is unnecessary, as your body is unable to store more than it needs.
Note: Creatine may not be suitable for people with kidney issues and/or those taking medications for renal function. Women who are pregnant or breastfeeding should consult their healthcare practitioner before taking or continuing creatine supplementation.
If you’d like to try creatine yourself, head to your nearest Bargain Chemist or shop online! We have a fantastic range of quality creatine supplements, from powders and blends to capsules and gummies.
Always read the label and use as directed. If symptoms persist see your healthcare professional.