Science
Creatine, an ally for women’s physical and mental well-being?
Too often seen as a supplement reserved for big guys in the weight room, creatine might actually surprise you. Its benefits are not limited to the gym and also apply to women who want to take care of their health and age better.
Yes, creatine plays a key role in our energy, day in and day out! As well as improving physical performance, it may have positive effects on our brain, mood, and even on certain phases of women’s lives. And that’s not just a claim – scientific studies back it up.
Men, women… what is creatine for?
Creatine is a bit like a backup battery for your body. Naturally present in your muscles and your brain, it steps in when your body needs an extra energy boost [1], for example to produce a short, intense effort like lifting a heavy weight, sprinting, or even running to catch the bus [2]. How? By quickly recharging ATP stores, the fuel source for your cells.
But that’s not all! It also helps maintain proper cognitive function, which is particularly useful during periods of fatigue or stress.
Even though everyone produces and consumes creatine, our natural stores vary. On average, women have slightly lower creatine levels than men [5]. Why? Partly because they often have less muscle mass and sometimes eat fewer natural sources of creatine (like meat or fish). Hence the potential interest of a supplement, especially for active women, vegetarians, vegans, or women who are particularly health-conscious.
And for women, what are the advantages?
Creatine hasn’t finished surprising you. Here’s an overview of the benefits it can offer:
Strengthening your muscles: If you’re new to strength training or simply want to tone your body, creatine is your best ally. It improves muscle strength and boosts your endurance.
Better recovery after exercise: After a workout, your muscles need to replenish their energy stores. Creatine acts like an accelerator for this process, reducing the feeling of fatigue and post-workout muscle soreness.
Supporting your mental sharpness: Struggling to stay focused during a busy day? Creatine can also help your brain by providing the energy it needs to function better [3][8], particularly in cases of sleep deprivation or prolonged stress. However, it obviously does not replace a good night’s sleep, which is essential for optimal recovery and long-term mental well-being. Preliminary studies even suggest it may play a role in reducing symptoms of mild depression, thanks to its positive effect on neurotransmitters [4].
Optimizing your daily performance: Creatine doesn’t work its magic only at the gym. Whether you’re sporty or not, it can help you accomplish your daily tasks with more vitality and less fatigue.
Creatine and hormonal life phases: endometriosis, menopause, menstrual cycles…
Women’s lives (or not) can be marked by stages that influence their well-being and energy needs. Thanks to its many positive effects, creatine can be a valuable ally at every phase. Here’s how it can support you:
Endometriosis: help against fatigue?
Endometriosis is a condition that affects many women and is often accompanied by chronic fatigue and debilitating pain. While studies specifically on creatine and endometriosis are still limited, it is well established that creatine helps improve vitality levels by replenishing ATP in muscle and brain cells. This could therefore offer indirect relief for those who feel drained by the symptoms of this disease.
As a complement to appropriate medical care, creatine may contribute to renewed energy, helping women better manage day-to-day life despite endometriosis.
Menstrual cycles: a little boost during fatigue
During the premenstrual phase, many women experience increased fatigue, irritability, or difficulty concentrating. Creatine can be a valuable ally in easing these effects thanks to its energetic and cognitive properties. It helps maintain a stable energy level, ideal for avoiding slumps and staying productive, whether at work, at home, or at the gym.
Precautions: who should avoid creatine?
Although generally considered safe, creatine is not suitable for all situations. Some women should consult a healthcare professional before using it, especially:
Those with kidney failure: creatine is metabolized by the kidneys, and medical monitoring is recommended if you have a history of kidney problems.
Pregnant or breastfeeding women: as a precaution, due to a lack of sufficient studies in these populations, it is advisable not to take creatine without medical advice.
What benefits can you expect from creatine?
Creatine doesn’t just boost your performance at the gym. Its benefits go beyond physical effects and also affect your brain and overall well-being. Here’s why it deserves a place in your routine.
For your muscles: strength and recovery on point
If you’re looking to improve your physical performance, creatine is a must. It acts as fast fuel for your muscles, allowing them to produce more effort during training. Benefits include:
More strength: creatine increases your muscle mass’s ability to work more intensely, leading to faster progress whether you’re a beginner or a seasoned athlete.
Better muscular endurance: by “stretching” your energy reserves, it helps you perform more repetitions or sustain activity for longer.
Optimized recovery: after exertion, your muscles need to recharge. Creatine speeds up this process, reducing pain and soreness while preparing your body for the next session.
You may start to feel these effects within the first few weeks of use, especially if you combine supplementation with a regular training program.
For your brain: boost your focus and mood
Did you know creatine can also benefit your mind? By increasing the energy supply to brain cells, it improves several cognitive functions, including:
Memory: ideal if you have trouble retaining information or if your overloaded schedule is putting your brain under pressure.
Concentration: whether you’re in a meeting or reading a book, creatine can help you stay more alert and focused on your tasks.
Mood: preliminary studies suggest it may play a role in reducing symptoms of mild depression, thanks to its positive effect on neurotransmitters.
These advantages make it a valuable ally for women facing stress, multitasking, or mental fatigue.
For your figure: a toned, functional body
No, creatine will not make you gain “useless” weight. In reality, it supports what’s known as body recomposition:
Gain in lean muscle mass: combined with strength training, it strengthens your muscles and thereby improves your basal metabolic rate, meaning the amount of calories you burn at rest [6].
A more sculpted figure: more muscle means a firmer, more toned body [9].
Indirect help with fat loss: by increasing your overall energy expenditure thanks to higher muscle mass, creatine can contribute to gradual reductions in body fat.
Contrary to what people often think, it does not cause subcutaneous water retention, only intramuscular retention (essential for muscle progress), which is often feared by beginners in strength training.
How to take creatine: ideal dose and timing
Good news: using creatine is as simple as it gets. Here’s how to do it:
When to take it? After a workout to optimize recovery, or at a fixed time of day (like at breakfast) if you don’t exercise [10].
What dose? 3 to 5 g per day is enough. No need to complicate things with a loading phase. The key is consistency.
Which creatine should you choose?
Creatine monohydrate is your best ally. It is well absorbed, supported by scientific evidence, and affordable. Choose a micronized version, labeled Creapure, which dissolves easily and is easy to digest.
Bibliography
Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
A comprehensive review of the effects of creatine on physical performance and its safety profile.Rooney, K. B., Bryson, J. M., & Mclennan, P. L. (2012). Creatine supplementation enhances exercise performance and muscle strength in healthy individuals and patients with muscular dystrophy. Neuroscience & Biobehavioral Reviews, 36(5), 1448–1453.
Exploration of the benefits of creatine for muscle strength and recovery.McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, Development, and Cognition Section B: Aging, Neuropsychology, and Cognition, 14(5), 517-528.
Study of the cognitive effects of creatine, particularly in older adults.Bender, A., et al. (2008). Creatine supplementation in women with major depressive disorder: A pilot study. Journal of Clinical Psychopharmacology, 28(1), 112-117.
Preliminary study on the potential impact of creatine in managing depressive disorders.Forbes, S. C., et al. (2021). The effect of creatine supplementation on strength and performance in women: A meta-analysis. Journal of Strength and Conditioning Research, 35(4), 1026-1038.
Analysis specifically focused on the benefits of creatine in women.Smith-Ryan, A. E., et al. (2014). Creatine supplementation and its effect on muscular performance and body composition in women. European Journal of Sport Science, 14(4), 303-310.
Examination of the effects of creatine on women’s body composition.Devries, M. C., & Phillips, S. M. (2014). Creatine supplementation during resistance training in older adults – a meta-analysis. Medicine & Science in Sports & Exercise, 46(6), 1194-1203.
Impact of creatine in older adults for preserving muscle mass.Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362.
A detailed review of the cognitive and physical advantages of creatine across age groups.Tarnopolsky, M. A., & Parise, G. (1999). Direct effects of creatine on muscle protein metabolism in women. American Journal of Physiology-Endocrinology and Metabolism, 277(4), E824-E831.
Study on muscle metabolism and the impact of creatine in women.Candow, D. G., & Chilibeck, P. D. (2008). Timing of creatine supplementation and resistance training: A review of human and animal studies. Applied Physiology, Nutrition, and Metabolism, 33(6), 1147-1152.
Discussion of the importance of timing creatine intake to maximize its effects.
