What Does Creatine Do for Women? Benefits, Myths, and Facts

Creatine is one of the most popular – and thoroughly researched – sport supplements. Despite vast scientific knowledge concerning this product, many physically active women avoid creatine supplementation. Is this wariness justified? Meet the facts and most common myths about creatine.

Is Creatine Safe for Women?

Creatine is a bioactive compound important for ATP (adenosine triphosphate) resynthesis. It’s delivered mostly from red meat, but can also be exogenously supplemented as, for example, creatine monohydrate or Kre-Alkalyn. During intensive training sessions, ATP is utilised as a basic energy source. Its natural supplies are low and last for a couple of seconds. After that, ATP has to be made anew, and creatine is crucial to this process.

As a sport supplement, creatine is mainly used in disciplines that require high-power output. It can be:

• weightlifting,
• bodybuilding,
• CrossFit,
• cycling,
• short-distance running.

Long-term and consistent supplementation of creatine leads not only to power and strength enhancement, but also muscle gains, since myocyte cells grow more eager in a favourable environment.

The current state of knowledge leaves no doubts that creatine can be effectively implemented into training regimen by both men and women safely. However, there are a lot of misconceptions about this product. These myths are usually connected with hair loss, kidney damage, and side effects, like bloating, muscle cramps, or dehydration. There is also a belief, according to which creatine is not much different from anabolic steroids. Statements such as these make a lot of physically active women abstain from creatine and lose its all potential.

Understanding Creatine and Its Role in Women's Health

Let’s start with a short definition: what is creatine? From a scientific point of view, creatine is a compound naturally synthesised in the human body from three amino acids – glycine, arginine, and S-adenosyl methionine. Most (circa 95%) of creatine is stored in muscle cells. To effectively produce creatine, it is vital to eat such foods as:

• red meet (mostly beef and pork),
• fish (like tuna, salmon, and herring),
• poultry (such as turkey and chicken).

Dairy products also contain creatine, but in a far less amount than meat and fish. This compound is non-existent in plants.

Why is creatine good for women? Its basic role is to resupply ATP faster. Due to that, high-intensity activities can be conducted more effectively. It also promotes lean muscle gains and increases caloric output through thermogenesis. While used strategically – with a calorie deficit, creatine supports fat-loss. So basically, it can be utilised for bulking, cutting, and power-trainings, like tempo-rides on a bike or intervals for runners. Its high versatility makes it a great addition for almost any kind of training regimen and diet phase. What is even more important, creatine is safe to use in a long-term perspective.

What Does Creatine Do for Women? Benefits, Myths, and Facts

Creatine benefits for women are mostly greater strength, muscle mass gains, and quicker recovery between sets and repetitions. It’s often a part of pre-workout formulas, which work as an ergogenic (simply a powerhouse for muscle effectiveness) to boost your endurance and cognitive performance.

There are plenty of different types of creatine, from a basic monohydrate to highly advanced supplements, like creatine HCl or creatine magnesium chelate. Despite the multitude of creatine chemical forms, it should be stated that there is sparse evidence that places one form over the other in terms of potency. However, it is widely affirmed more advanced forms of creatine have better solubility and create lesser water retention. Increased water absorption makes your muscles look bigger, though a little less defined. It also makes body weight greater, which can impair endurance- and speed-based training.

These are truths that cannot be denied in the light of scientific findings. And what about myths? Let’s face and break them!

Is Creatine an Anabolic Steroid?

The only thing that creatine and anabolic steroids have in common is muscle effectiveness improvement. Their chemical structure is totally different and so is the mechanism of action. Creatine accumulates in muscle cells and provides them with energy (an ATP). Steroids affect hormonal balance. If used irresponsibly, they can cause side effects such as acne vulgaris, hypertension, hepatotoxicity, dyslipidaemia, testosterone deficiency and cardiomyopathy.

Is Creatine Responsible for Hair Loss?

There exists a small study from 2009 conducted on 20 patients, where college-aged male rugby players who supplemented with creatine experienced an increase in serum dihydrotestosterone (DHT), which has led to hair loss. More recent studies don’t support that claim at all. There's no clear evidence between creatine supplementation and increased DHT level or baldness. More probable is that some people are susceptible to DHT. It can also increase due to several different factors, like stress, diet or medications taken.

Does Creatine Disturb Menstrual Cycle and Affects Fertility?

Creatine can be supplemented safely during the menstrual cycle. Actually, it shows a lot of positive effects, helping with energy levels, mood, and physical performance. Is creatine good for menopausal women? To some extent, it can also alleviate syndromes of depression, which is quite popular during the climacteric stage of life.

Does Creatine Cause Dehydration and Muscle Spasms?

To create a favourable environment for muscle growth, an athlete using creatine should take care of hydration. Typically, it is recommended to raise fluid intake by half or even double it during the cycle, especially if you’re working out in a hot environment.

There’s no proof that creatine affects a fluid balance or limits capacity to train in the high temperature. Recent reports suggest that creatine may enhance performance in hot or humid conditions by maintaining haematocrit and aiding thermoregulation.

Muscle spasms that occur during or after exercise are mostly induced by too much intensity or an inadequate diet (e.g. low levels of magnesium or potassium). Typical side effects after creatine include nausea, diarrhoea or stomach pain. They happen seldom and can be diminished by choosing creatine with good solubility and digestibility, such as creatine malate.

Is Creatine Bad for Kidneys?

One of the typical contraindications for creatine is renal dysfunction. On one hand, if you have problems with kidneys, this kind of product is probably not the best choice. Although, on the other hand, creatine supplementation doesn’t induce renal damage in healthy people. It has been affirmed by cross-analysing nearly 300 non-duplicated scientific papers.

How to Combine Creatine with Training Regimen Effectively?

To maximise benefits from creatine, consider using it with simple carbohydrates or dextrose. Remember to be consistent about supplementation. Take it regularly in a full cycle from a few weeks to a couple of months.

If you want to reduce the water retention effect, skip the loading phase and keep up with a maintenance dose of 3 to 5 grams of creatine per day. Creatine dose for women would be usually similar to the case of men, unless you calculate it by weight. Then it should be a little smaller. The best time to take creatine for women would be either pre- or post-workout, but results will be similar.