From the Research
Benefits of Creatine Supplementation in Women
- Creatine monohydrate supplementation may help alleviate fatigue-related symptoms associated with the menstrual cycle, particularly during the early follicular and luteal phases 1
- Supplementation can improve physical performance, cognitive function, and overall health in women by addressing creatine deficiencies, improving energy metabolism, and supporting recovery from physical and neurological challenges 1
- Creatine supplementation appears to be effective for improving strength and exercise performance in pre-menopausal females 2
- Post-menopausal females may experience benefits in skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg-1·d-1) 2
- Creatine supplementation may have favorable effects on bone when combined with resistance training in post-menopausal females 2
- Pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis 2
Safety and Efficacy of Creatine Supplementation
- Accumulating evidence suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations, and is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day) 3
- Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations, which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations 4
- Short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly 4
Specific Studies on Women
- A 2-year, randomized, placebo-controlled trial found that creatine supplementation (3 g/d) did not improve bone health in older, postmenopausal women with osteopenia 5
- However, another study found that creatine supplementation may be effective for improving strength and exercise performance in pre-menopausal females, and may have favorable effects on bone when combined with resistance training in post-menopausal females 2