A recent study found that 7 out of 10 women consume creatine below recommended amounts.
Creatine is often the subject of conversation at the gym because it supports muscle function, improves strength and performance, and increases lean muscle mass. With 1,000+ peer-reviewed papers published on creatine and its benefits for muscle health, emerging research also suggests that creatine supplementation may benefit women specifically by supporting hormone fluctuations, improving bone strength, and acting as a nootropic in our brains, especially for memory in older adults.
WHAT IS CREATINE?
Creatine is an amino acid derivative of arginine, glycine, and methionine. In highly active tissues, creatine is stored as phosphocreatine and serves as an energy reserve that donates phosphate to sustain levels of adenosine triphosphate (ATP). ATP is our cellular energy currency, enabling everything we do, from moving to thinking. It is especially important in our most active tissues, like our muscles, heart, and brain.
CREATINE IS MAKING WAVES IN THE BRAIN
With its unique ability to harness the energy in our cells – including brain cells – creatine supplementation may be the next step to improving cognitive function, especially as we age. Creatine is vital in supporting energetically demanding brain tasks like learning and memory. Increasing creatine stores inside the brain make ATP levels more stable during these energy-demanding cerebral activities, accounting for an astounding 20% of the body’s energy consumption.
Creatine supplementation also shows promise for alleviating some symptoms of traumatic brain injury, including concussion, and has the potential to reduce symptoms of depression and anxiety. In practice, I have had a handful of patients report improvements in brain fog and focus with the use of 10 g of creatine daily.
The most remarkable improvements in brain function and memory seem to occur in older adults taking creatine supplements or when there is a higher level of metabolic stress. However, even in healthy individuals, taking a creatine supplement has been shown to improve short-term memory, intelligence, and reasoning.
FROM OUR BRAIN TO OUR BONES
At least one in three women will experience a bone fracture as a result of osteoporotic (weak) bones during their lifetime. And to some experts, hip fractures can be a death sentence. Nearly one-quarter of women who suffer a hip fracture will pass away within one year. To counter this, creatine supplementation has been investigated, and the results are something to celebrate. During resistance training, postmenopausal women supplementing with creatine improved their bone geometry, which is protective against hip fractures.
CREATINE FOR OUR HORMONES
Consuming a diet rich in creatine has been associated with a lower risk of reproductive disorders in women aged 12 and above. Women who consumed the recommended intake of 13 mg of food-derived creatine per kg of body mass per day exhibited a significant reduction in irregular menstrual periods, painful periods, and even the risk of having a hysterectomy.
This study has opened the conversation of creating strategies to ensure an adequate supply of creatine in food systems, incorporating low-dose supplementation and food fortification.
WHY SUPPLEMENT?
We make about half of our daily creatine requirement, so to meet the other half, we depend on dietary sources. But it’s only found in animal products, like red meat, poultry, fish, and shellfish. A recent study found that 7 out of 10 women consume creatine below recommended amounts, with intake declining with age, meaning supplementation could benefit many.
Creatine monohydrate is the most effective and bioavailable form of creatine and is sold by many reputable supplement brands. This form has been clinically proven to raise plasma creatine levels, support brain and muscle creatine content, and improve performance outcome measures.
HOW TO TAKE CREATINE
To support muscle energy, stamina, and power, it’s best to take creatine shortly before or after you exercise, rather than long before or after. Any time is a great time for brain, hormones, and bone health. In terms of who can benefit, it’s everyone, but it becomes more critical as we age.
Unlike its crucial role in muscle function and athletic performance, creatine’s role in other areas of the body is complex. Nonetheless, as researchers continue to pivot toward mitochondrial optimization to enhance cognitive function and healthy aging, creatine could be the next nutrient to keep an eye on.
