Creatine: A Powerhouse Supplement for Women's Health and Well-being

Creatine is a well-known supplement for enhancing athletic performance and muscle growth. When we think of creatine supplements, we often picture male athletes and bodybuilders chugging down shakes to boost their gym performance. However, a wealth of exciting research shows that the benefits of creatine for women extend far beyond enhancing athletic performance. Creatine supplementation can increase strength and lean muscle mass, improve bone mineral density, enhance mood, and boost cognitive function [1,2,3]. Creatine offers impressive health benefits for women throughout various life stages, from menstruation and pregnancy to menopause and beyond [1,4]. 

During the luteal phase of the menstrual cycle, women experience hormonal fluctuations that can impact energy levels, hydration, and fatigue resistance. This phase is characterized by increased estrogen and progesterone, which can lead to protein catabolism, reduced carbohydrate storage, and a higher risk of dehydration [1,5]. These changes can negatively affect thermoregulation, sports performance, and overall health [2]. Creatine supplementation may help counteract these effects by increasing energy availability, maintaining glycogen stores, and enhancing hydration [2,6].

Supporting Women at Different Life Stages

Creatine plays a vital role in supporting women's health during pregnancy and postpartum when the increased metabolic demands of growth and development can deplete creatine pools [7]. Emerging evidence from animal studies suggests that creatine supplementation during pregnancy may enhance neuronal creatine uptake, support mitochondrial integrity, and potentially reduce brain injury in offspring caused by intrapartum asphyxia [8,9]. Adequate creatine levels are essential for fetal development, placental function, and neonatal growth [3,7]. Creatine supplementation can provide a safe, low-cost nutritional strategy for reducing complications associated with cellular energy depletion during and after pregnancy [8,9].

For women approaching or experiencing menopause, creatine supplementation can be a valuable ally in combating age-related muscle loss and cognitive decline. High doses of creatine monohydrate (0.3 g/kg/day) and regular exercise have been shown to enhance bone health and improve skeletal muscle size and function in postmenopausal women [1,2,6]. A two-year study demonstrated that creatine supplementation (0.1 g/kg/day) combined with resistance training reduced bone mineral density loss in the hip region and increased upper-body strength in postmenopausal women [10]. Additionally, creatine has positively affected mood and cognition, potentially increasing brain energy levels [1,2].

Mental Health Benefits of Creatine

Creatine supplementation may also provide mental health benefits for women. Depression rates are two times higher in females than males, with the highest depressive episodes correlated with hormonal changes during puberty, menstrual cycle, pregnancy, and menopause [11]. Studies suggest that creatine metabolism in the brain is related to depression severity, with lower levels of creatine and phosphocreatine in the brain associated with more severe depressive episodes [12,13]. Supplementing with creatine has been shown to promote brain energy levels and positively impact mood, cognition, memory, and emotion [13].

Moreover, creatine supplementation has been shown to support brain health by enhancing memory and intelligence, especially in tasks requiring speed of processing [14,15]. As creatine aids in maintaining energy levels in the brain, it is now being implicated in neurodegenerative diseases such as Alzheimer's disease and Parkinson's in preclinical research [14]. Creatine may also offer cardio-protective benefits, as creatine levels have been shown to be decreased in cardiac patients [16]. Supplementing with creatine may be protective for women at risk for hereditary heart conditions [16]. 

To experience these benefits, women can take a high-quality creatine supplement at a dose of 3-5 grams per day, with postmenopausal women potentially benefiting from a higher dose of 0.3 grams per kilogram of body weight per day [1,2,6,17].

Contrary to common myths, creatine supplementation does not significantly increase body mass for women, regardless of the menstrual phase [2,3,6]. Creatine may help counteract extracellular fluid retention by increasing intracellular water levels without contributing to edema or water retention [2,3,6]. This is particularly important for women concerned about weight gain or bloating.

In conclusion, creatine supplementation offers a wide range of scientifically-backed benefits for women's health throughout their lifespan. By understanding women's unique physiological demands and challenges, from menstrual cycles to pregnancy and menopause, creatine emerges as a valuable tool for overall well-being. As a safe and effective nutritional strategy, women may consider incorporating creatine monohydrate into their daily routine to optimize their health and thrive at every stage of life.

CreaLife contains the highest quality micronized creatine from Germany. It's pure, potent, and vegan. We combined it with the purest USA-grown tart cherry extract for endurance, muscle recovery, and anti-inflammation. CreaLife is naturally sweetened and caffeine-free so you can take it any time of day or night to support your healthy lifestyle. 

 

References:

1. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021;13(3):877.
2. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine. J Int Soc Sports Nutr. 2017;14:18.
3. Antonio J, Candow DG, Forbes SC, et al. Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show? J Int Soc Sports Nutr. 2021;18:13.
4. Ellery SJ, Walker DW, Dickinson H. Creatine for Women: A Review of the Relationship Between Creatine and the Reproductive Cycle and Female-Specific Benefits of Creatine Therapy. Amino Acids. 2016;48(8):1807-1817.
5. Oosthuyse T, Bosch AN. The Effect of the Menstrual Cycle on Exercise Metabolism: Implications for Exercise Performance in Eumenorrhoeic Women. Sports Med. 2010;40:207–227.
6. Kreider RB, Jäger R, Purpura M, et al. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035.
7. Muccini AM, Tran NT, de Guingand DL, et al. Creatine Metabolism in Female Reproduction, Pregnancy and Newborn Health. Nutrients. 2021;13(2):490.
8. Dickinson H, Ellery S, Ireland Z, LaRosa D, Snow R, Walker DW. Creatine Supplementation During Pregnancy: Summary of Experimental Studies Suggesting a Treatment to Improve Fetal and Neonatal Morbidity and Reduce Mortality in High-Risk Human Pregnancy. BMC Pregnancy Childbirth. 2014;14:150.
9. Ireland Z, Castillo-Melendez M, Dickinson H, Snow R, Walker DW. A Maternal Diet Supplemented with Creatine from Mid-Pregnancy Protects the Newborn Spiny Mouse Brain from Birth Hypoxia. Neuroscience. 2011;194:372-379.
10. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc. 2015;47(8):1587-1595.
11. Albert PR. Why is Depression More Prevalent in Women? J Psychiatry Neurosci. 2015;40(4):219-221.
12. Agren H, Niklasson F. Creatinine and Creatine in CSF: Indices of Brain Energy Metabolism in Depression. Short Note. J Neural Transm. 1988;74(1):55-59.
13. Kondo DG, Sung YH, Hellem TL, et al. Open-Label Adjunctive Creatine for Female Adolescents with SSRI-Resistant Major Depressive Disorder: A 31-Phosphorus Magnetic Resonance Spectroscopy Study. J Affect Disord. 2011;135(1-3):354-361.
14. Allen PJ. Creatine Metabolism and Psychiatric Disorders: Does Creatine Supplementation Have Therapeutic Value? Neurosci Biobehav Rev. 2012;36(5):1442-1462.
15. Rawson ES, Venezia AC. Use of Creatine in the Elderly and Evidence for Effects on Cognitive Function in Young and Old. Amino Acids. 2011;40:1349-1362.
16. Iosifescu DV, Bolo NR, Nierenberg AA, Jensen JE, Fava M, Renshaw PF. Brain Bioenergetics and Response to Triiodothyronine Augmentation in Major Depressive Disorder. Biol Psychiatry. 2008;63(12):1127-1134.
17. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-Term Creatine Intake is Beneficial to Muscle Performance During Resistance Training. J Appl Physiol. 1997;83(6):2055-2063.

 

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