Over the next three weeks, we'll be diving into a series all about popular supplements, giving you clear, fact-driven information so you can decide whether these are right for you. No one sided conversations, no pressure, just the facts.

To kick things off, let’s talk about Creatine- one of the most researched supplements in the fitness world.

Creatine is a natural compound found mainly in your muscles, brain, and gut. Your body produces about 1 gram daily in the liver, and you can also get creatine from foods like red meat and fish, although you'd need to eat a lot to match supplement levels.

What Does Creatine Do?

Creatine helps provide energy during intense activity by supporting the energy system in your body. This means creatine can improve performance in workouts and support muscle recovery and growth.

Why Creatine Might Matter for Women

Women naturally have lower creatine stores than men. Research points to benefits such as:

• Improved exercise performance: Creatine replenishes energy stores, helping us feel energized throughout the day and perform better during workouts or daily activities. It also helps muscle recovery post-exercise.

• Muscle mass and strength gains: Creatine supports muscle growth and can help you train harder and recover faster.

• Mood and cognitive benefits: Some research suggests creatine may help reduce mental fatigue and support brain health. While also reducing depressive disorders in some studies.

• Support during menopause: Combined with resistance training, creatine may help counteract muscle, strength and bone loss often seen in menopausal women. It has also shown to assist in PMS and premenopausal symptoms for some women.

Common Concerns You May Have Heard

• Weight gain & bloating: Early creatine products contained high doses leading to water retention, but typical daily doses (3-5 grams) don’t generally cause bloating or weight gain.

• Kidney health: Creatine is one of the most researched supplements; no evidence links normal doses to kidney issues in healthy individuals.

• Hair loss: Studies linking creatine to hair loss involve men with specific genetic predispositions; there is no evidence this affects women.

How to Take Creatine

Creatine monohydrate is the most studied and recommended form. It can be taken anytime daily , however consistency and taking it every single day matters more than timing. The standard dosage for women is 3-5g daily.

Bottom Line

Creatine is a natural, well-researched supplement with potential benefits for women, especially related to strength, endurance, and aging. It’s important to consider your personal health and goals if considering to use it.