The popularity of creatine supplements has surged recently, moving beyond traditional fitness circles into wider wellness trends. Once associated primarily with bodybuilders and athletes, creatine is now embraced by a broader demographic, including women of various ages. According to registered dietitian Gretchen Zimmermann, “Creatine has been gaining popularity among women across different age groups.” This shift reflects changing attitudes toward strength training, where the myth that lifting heavy weights leads to bulkiness is being dispelled.
What exactly is creatine? It is a compound produced naturally by the body in the liver, kidneys, and pancreas. Federica Amati, a medical scientist and registered public health nutritionist, explains that most creatine is stored in skeletal muscles as phosphocreatine, which plays a vital role in regenerating adenosine triphosphate (ATP). ATP is crucial for muscle contractions, nerve signals, and tissue repair. The body typically synthesizes about one gram of creatine daily from three amino acids: arginine, glycine, and methionine. Additionally, dietary sources such as red meat, fish, and poultry contribute to creatine levels, providing healthy individuals with sufficient amounts for general health.
Despite creatine not being essential for everyone, it can enhance athletic performance and recovery under specific circumstances. High-intensity exercise depletes ATP rapidly, converting it into adenosine diphosphate (ADP). Supplementing with creatine phosphate helps recycle ADP back into ATP, which can improve performance in short bursts of intense activity such as sprinting and weightlifting.
In the current market, various forms of creatine are available, including creatine hydrochloride, magnesium creatine chelate, and creatine monohydrate. The latter is the most researched, effective, and generally the most cost-efficient option, according to the International Society of Sports Nutrition. Creatine monohydrate is typically sold as a flavorless powder that can be easily mixed into liquids. The recommended dosage ranges from three to five grams per day, with some athletes opting for a loading phase of higher doses, although this practice may pose kidney risks without providing long-term benefits.
Creatine’s effectiveness is primarily noted in activities requiring quick, intense effort. It is less relevant for endurance sports like marathon running. Some studies indicate that creatine may also enhance muscle glycogen storage, aiding recovery and energy replenishment between training sessions. While it does not directly build muscle, when combined with resistance training and proper nutrition, creatine can help maintain muscle strength and lean body mass. This is particularly beneficial for individuals recovering from injuries or facing age-related muscle loss, known as sarcopenia.
Zimmermann highlights the significance of creatine for women, particularly those undergoing perimenopause and menopause. “As women get older—starting in our forties—we lose body mass 1 to 2 percent a year, and that can affect bone health later on in life,” she notes. The activation of specialized stem cells, known as satellite cells, by creatine can support muscle mass retention.
Emerging research is also exploring creatine’s effects on cognitive performance. Preliminary findings suggest that it may reduce mental fatigue during stressful situations and could enhance memory, particularly in groups with lower baseline creatine levels, such as vegetarians and older adults. Some studies even propose that creatine could aid in alleviating symptoms of depression by supporting brain energy and boosting neurotransmitter production, which is especially relevant for women experiencing hormonal changes.
For most healthy adults, creatine supplementation is considered safe for both short-term and long-term use. Clinical trials have shown minimal health risks, with the most common side effects being mild, including weight gain from water retention, bloating, and gastric discomfort.
As the market expands, several reputable brands offer creatine products. Thorne, for example, provides a flavorless powder that can easily be added to shakes or water. Their rigorous testing processes ensure product purity and potency. Nutricost offers an easily measurable creatine powder, while Peach Perfect features flavored options that combine creatine with collagen and branched-chain amino acids (BCAAs) for added benefits.
The growing interest in creatine supplements reflects a shift in fitness culture, where individuals are increasingly recognizing the importance of strength training and its benefits across various demographics. As new research continues to emerge, the role of creatine in both physical and mental health is likely to evolve, offering further insights into its potential advantages.
