The world of fitness supplements can be confusing, with new trends emerging constantly. One supplement that has consistently been backed by research is creatine. While it’s often associated with male bodybuilders, creatine offers a multitude of benefits for women as well. Recently, a video documenting one woman’s 30-day journey with creatine has gone viral, sparking conversations about its effectiveness for women.
Creatine: Not Just for Men
For years, creatine has been a staple in the fitness routines of many men looking to enhance their athletic performance and muscle mass. However, research is increasingly showing that women can benefit from creatine supplementation just as much, if not more, than their male counterparts. This is partly because women naturally have lower creatine stores than men, around 70 to 80 percent less according to a 2021 study in Nutrients. This means that women’s bodies may respond more significantly to supplementation.
Understanding How Creatine Works
Creatine is a naturally occurring compound found in the body, primarily in muscle cells. It plays a crucial role in the production of ATP (adenosine triphosphate), which is the primary energy source for muscle contractions. When you engage in high-intensity exercise, your body relies heavily on ATP. Creatine supplementation increases the availability of ATP, allowing you to work harder and longer during workouts. It also helps with muscle recovery by reducing muscle damage and inflammation following exercise.
The 30-Day Creatine Experiment
The recent viral video documented Sarah Morsia’s experience taking 5g of creatine monohydrate daily for 30 days. Her husband, fitness influencer Matt Morsia, tracked her progress, and the results were impressive.
Enhanced Strength and Performance
Sarah, who has experience with training, saw a significant increase in her strength. This aligns with research, which shows that both short and long-term creatine supplementation can lead to significant improvements in muscular strength and power. After just 30 days, Sarah’s one-rep max (1RM) for key exercises like squat, deadlift and bench press increased considerably. In addition, studies have shown that women can experience more than double the performance increase compared to men. One study even showed a 15% increase in exercise performance in women after 10 weeks of creatine supplementation, compared to just 6% in men. This suggests that women could see better gains in strength and exercise capacity.
Body Composition Changes
Another key result was the change in Sarah’s body composition. She increased lean muscle mass, which is a benefit of creatine supplementation when combined with resistance training. This is important for women who want to improve their muscle tone and increase their metabolism. It’s a common misconception that creatine leads to “bulking,” but in reality, it helps women build lean muscle mass. In fact, studies have shown that women taking creatine can reduce body fat percentage while increasing lean muscle mass.
Why Women Should Consider Creatine
Beyond strength and performance improvements, creatine offers a range of other benefits for women.
Improved Cognitive Function
Creatine isn’t just for muscles; it’s also beneficial for brain health. Research suggests that creatine supplementation can improve cognitive function, reduce mental fatigue and aid with depressive disorders. A 2021 review on brain health in women found that those with major depressive disorder who took 5g of creatine daily alongside antidepressants responded twice as fast and experienced remission at twice the rate of those who only took antidepressants. This makes creatine a promising supplement for overall well-being.
Support During Hormonal Changes
For women, creatine is particularly beneficial during periods of hormonal changes such as menses, pregnancy, postpartum, and menopause. During these times, the body’s creatine kinetics and phosphocreatine resynthesis are altered. Supplementation can support a pro-energetic environment in the brain and help counterbalance muscle, bone, and strength loss, particularly when combined with resistance training.
Enhanced Bone Health
Creatine supplementation, especially when combined with resistance training, can reduce inflammation, oxidative stress, and bone resorption while increasing bone formation, making it a valuable tool for women as they age. This is crucial for women because they are at a higher risk of osteoporosis as they age.
Addressing Common Concerns About Creatine
Despite the many benefits of creatine, some women are hesitant to use it due to common misconceptions.
Weight Gain and Bloating
One of the main concerns is that creatine causes weight gain and bloating. While it’s true that creatine can lead to a temporary increase in water weight due to increased cellular hydration, this is not fat gain. It’s simply your muscles storing more water, which can make them appear more toned. Furthermore, this effect is more common in men. The most common cause for bloating is taking over the recommended dosage. Starting with low dosages and splitting up the doses throughout the day can minimize any stomach upset.
Safety
Another concern is that creatine is unsafe for women. However, numerous studies have shown that creatine is safe for most people when taken as directed. A review of 656 studies, including 58 female-only studies, found no serious adverse events associated with creatine supplementation in women. However, individuals who are pregnant or have pre-existing health conditions, particularly related to the liver or kidneys, should consult a healthcare provider before taking it.
How to Incorporate Creatine Into Your Routine
If you decide to try creatine, here are some tips for incorporating it into your routine:
Dosage
The standard recommendation is to take 0.1 grams of creatine per kilogram of body weight per day. For some, a loading phase can be used to saturate the muscles with creatine more quickly, which means taking around 20 grams a day for 5-7 days. This is followed by a maintenance dose of 3-5 grams per day. However, consistent daily use of 3-5 grams will saturate the muscles over time as well.
Type of Creatine
Creatine monohydrate is the most researched and widely used form of creatine. It’s also the most affordable and effective.
Timing
Creatine can be taken at any time of the day, but some find that taking it before or after a workout is best. The most important aspect is consistency. Also, take creatine with carbohydrates, which may help with better muscle creatine content.
Consistency
Creatine supplementation requires consistency to be effective. It’s recommended that creatine be taken daily.
The Bottom Line
The 30-day experiment documented in the viral video is a powerful example of how creatine can benefit women. It’s not just for men; creatine can improve strength, boost exercise performance, enhance brain health, and support women’s bodies through various hormonal stages. With a low-risk profile and a multitude of benefits, creatine is definitely worth considering for women looking to improve their health and fitness. Always consult with a healthcare professional before starting any new supplement.
