Creatine is a natural compound made of three amino acids. The body produces it in the liver, kidneys, and pancreas, and among its many functions is that of storing and releasing rapid energy (ATP) in the muscles and brain, which improves strength, physical performance, and recovery.

Creatine synthesis in women: why they produce less than men

There are physiological differences between men and women regarding creatine synthesis; some reports show that women have a 20% lower synthesis rate.

Additionally, women have endogenous creatine stores that are 70% to 80% lower than men's. Another important point that has been observed is that women consume significantly lower amounts of creatine in their diet compared to men (on average 30 to 40% less), which indicates that women could benefit from creatine supplementation as a strategy to increase their endogenous stores.

Creatine and female health at every stage of life

Recent research has highlighted the potential application and benefits of creatine for women, spanning various stages of life and physiological conditions. Unlike men, women experience cyclic fluctuations of sex hormones in premenopause and pregnancy, and they face unpredictable hormonal changes associated with the menopausal transition.

Research suggests that creatine metabolism supports bone density, cognitive function, and metabolic well-being, making creatine supplements potentially beneficial for women throughout their life cycle.

Creatine and muscle strength in women: what science says

One of the first comprehensive studies investigating the effects of creatine on strength performance in women was conducted by Vandenberghe et al.

Menopause and creatine: what happens to your body when estrogen drops

Menopause marks a profound biological transition, as the drastic drop in estrogen not only stops the menstrual cycle; when this protective hormone decreases, women experience difficulties related to the loss of muscle mass (sarcopenia), decreased bone density (osteopenia), decreased energy, and the onset of brain fog, as well as experiencing mood swings.

4 proven benefits of creatine in menopause

Creatine in postmenopause: effects on bones, muscles, and inflammation

Creatine monohydrate supplementation has been shown to act as a potential countermeasure to the decline in muscle, bone, and strength related to menopause, as creatine can reduce inflammation, oxidative stress, and serum markers of bone resorption, while simultaneously increasing osteoblastic activity (i.e., bone formation). Muscle integrity has also been positively regulated with the use of creatine.

These effects are further enhanced in women who perform resistance training, as muscle contractions associated with exercise lead to greater intramuscular creatine absorption.

Creatine and mental health: its role in mood and female depression

The higher prevalence of depression in women has been linked directly to hormonal milestones; rates of major depression increase during puberty, during the luteal phase (high concentration of estrogen), after pregnancy, and during perimenopause. Despite the hormonal pattern, evidence suggests that this trajectory does not depend solely on the amount of estrogen and progesterone, but rather on the brain's sensitivity to these hormones.

Early research examining the role of creatine metabolism in depression in adults showed that adequate levels of creatine in the brain were related to adequate levels of dopamine and serotonin metabolites in the cerebrospinal fluid.

The severity of a depressive episode has been inversely linked to creatine concentrations, suggesting a relationship between brain creatine and depression.

These data suggest that efficient neurotransmission of metabolites that affect mood depends, among other factors, on an adequate concentration of creatine in the nervous system.

Creatine and sleep: cognitive support in times of deprivation

It is nothing new that women process stress differently than men, as they often have more frequent multitasking habits and are also more susceptible to sleep deprivation due to pregnancy, postpartum demands, and menopausal sleep disorders.

Sleep deprivation leads to lower cognitive performance, as well as a reduction in sleep quality in women during the follicular phase (when there are low levels of estrogen).

Creatine supplementation has been shown to support these specific scenarios by increasing mental capacity under sleep deprivation. On the other hand, studies show that sleep deprivation (acute and chronic) may be more detrimental for women compared to men.

Myths and truths about creatine

How to take creatine correctly: dosage, timing, and tips

• ✓

  When choosing a creatine, the ingredients should only list 100% creatine monohydrate (this is the most studied form of creatine).

• ✓

  The standard dosage is 5 grams per day (1 scoop included inside).

• ✓

  There is no ideal time to take it; it can be before, during, or after exercise, or even at a time unrelated to physical activity. The important thing is that it is taken at the same time every day, as creatine has a cumulative effect. The key to seeing results lies in daily consistency.

• ✓

  It can be taken dissolved in water or in a shake containing carbohydrates to improve its absorption.

• ✓

  To unlock its full potential for your bones and muscles, combine its use with strength training (weights, resistance bands, bodyweight exercises, or high-intensity Pilates) and adequate protein intake.