Creatine for women — effects, risks, types and dosage

Creatine: Why should you take it too?

A happy woman and a bag containing creatine monohydrate and powder in a measuring spoon. Creatine as a supplement for women, not only for sports performance.

Creatine is a popular supplement used by athletes to make their training more effective and increase muscle growth faster. But did you know that it also has the potential to support brain, bone and immune health, and can even contribute to pregnancy and post-menopause? In this article, you will learn exactly what creatine is and how it works, what benefits it can have not only in sports but also in women's health, and we will also debunk the most common myths about its side effects.

What is creatine?

Creatine is one of the most studied and effective substances in sports nutrition. It is a substance that occurs naturally in the human body and is produced by the synthesis of amino acids in the liver, kidneys and pancreas.

How does creatine work?

What does creatine do? Creatine is stored in the body in the form of phosphocreatine (PCr) and acts as a quick energy reserve for muscles, especially during short and intense energy expenditure.

The first energy source used by muscles is adenosine triphosphate (ATP), whose reserves in muscles are very low and are depleted after just a few seconds of exertion.

ATP consists of three phosphate groups, and energy for the muscles is released from it when one phosphate group is split off. At that moment, adenosine triphosphate (ATP) becomes adenosine diphosphate (ADP).

In order for the cell to regain energy, ADP must be converted back to ATP. This is where phosphocreatine comes in, donating its phosphate group to ADP, thereby recreating ATP.

Once PCr is depleted, the body turns to slower sources of energy, resulting in reduced performance, greater fatigue and a burning sensation in the muscles.

Creatine is therefore a popular supplement among athletes. It helps them get used to harder training by giving them strength and endurance for short, demanding performances.

Infographic: ATP releases energy by releasing a phosphate group and is converted to ADP, phosphocreatine then donates its phosphate, restoring ATP.

Effects of creatine

Creatine supplementation can have a number of benefits for your health. What are the effects of creatine?

The substance is most often mentioned in the context of exercise – it helps athletes train more effectively.

A 2017 analysis summarising the results of 53 studies with a total of 1,138 participants showed that the average increase in maximum strength during training with creatine supplementation was 8% higher than in training without supplementation. The improvement in performance, i.e. repetitions to failure, was even higher, at 14%.

A 2003 analysis showed that creatine combined with resistance training led to an average increase in lean muscle mass of 1.14 kg compared to training alone.

However, creatine is not just a supplement for athletes. Research shows that it may also support immunity and bone, nerve and brain health.

Creatine for women

Since creatine has so far been tested mainly on men, new research is now also focusing on the (in many ways different) female body. Although there is not yet enough data to accurately describe the benefits and risks of creatine supplementation for women, current findings suggest that it could bring various benefits at different times:

  • Active age before menopause: Creatine should contribute to muscle strength and thus to better physical performance, especially in combination with training.
  • Pregnancy and postpartum: Because creatine increases energy stores in the body, it is believed that it could give pregnant women more strength and contribute to healthy foetal development.
  • Menopause and post-menopause: Creatine could minimise the risk of muscle loss and cognitive decline that can occur due to a decrease in oestrogen.

Creatine for women: during pregnancy, menopause and for exercise, Hemnia logo in the lower right corner.

Side effects

What are the side effects of creatine? Creatine supplementation is generally well tolerated, and side effects are rare and mild. High and frequent doses of creatine can cause digestive problems. The most common concerns include weight gain, hair loss and kidney damage. Are these concerns justified?

Does creatine cause weight gain?

Yes, but it is water retained in the muscles, not fat. This effect is desirable because hydrated muscle is stronger and regenerates better. Weight gain is moderate, usually up to 2 kg.

Does creatine cause hair loss?

This is one of the most common myths. The concerns arose from a small study in 2009, the results of which showed that after 3 weeks of creatine use, 20 male test subjects experienced an increase in dihydrotestosterone (DHT), which is associated with hair loss. Although this increase averaged 56%, DHT levels remained within the normal range for most participants. 

However, this study did not specifically focus on the effect of creatine on baldness, and more recent direct studies have not confirmed that creatine supplementation increases DHT levels and causes hair loss problems.

Can creatine damage the kidneys?

No. This concern arose from the finding of elevated levels of creatinine in the body, which is a waste product of creatine breakdown. Although elevated creatinine is a major indicator of reduced kidney function, in the case of supplementation, it is a false positive result.

Types of creatine

The most common form is creatine monohydrate. This form of creatine is the most studied and considered effective and safe. It is most often sold as a water-soluble creatine powder, or it can be purchased in the form of creatine tablets and capsules or creatine gummies.

Other forms of creatine include:

  • Creatine hydrochloride: The presence of the hydrochloride molecule should ensure better solubility and thus the absorption of a larger amount of creatine from a smaller dose.
  • Kre-alkalyn: Creatine with an added alkaline substance (such as soda) that adjusts the pH to prevent the breakdown of creatine into ineffective creatinine in the stomach, thus increasing the effectiveness of the supplement.
  • Creatine malate and creatine citrate: Creatine bound to an acid molecule, which is supposed to contribute to better solubility in water and thus better absorption.
  • Creatine ethyl ester: Creatine enriched with an ester group, which is supposed to contribute to better solubility in fats and better passage through cell membranes. 

These alternative forms promise greater effectiveness through various mechanisms, which could mean that lower doses are sufficient, thereby reducing the risk of side effects. However, these claims are often based on information provided by manufacturers, and there is a lack of independent studies that clearly confirm that they are more effective than monohydrate. They are also usually significantly more expensive.

Various forms of creatine: powder, tablets, capsules, and gummies, with the Hemnia logo in the lower right corner.

How to take creatine

What is the ideal daily dose of creatine? When dosing, you should always follow the manufacturer's instructions for the supplement. The daily dose is usually 3-20 g, taken 1-4 times a day, depending on your weight and goals.

Loading vs. maintenance phase

If you are taking creatine to improve your athletic performance, it is ideal to start with the so-called loading phase, which will ensure that you have the maximum amount of creatine in your muscles after just one week.

If you do not want to undergo the loading phase, for example due to concerns about an increased risk of side effects, you can dose creatine from the beginning as in the maintenance phase, but you must expect that the effects will only become apparent after a few weeks.

The maintenance dose is optimal not only for maintaining high levels of phosphocreatine in your muscles, but also if you want to support your immunity, bone, nerve and brain health, or strengthen your body during pregnancy and menopause.

Saturation phase Maintenance phase
Goal To maximise creatine stores in the muscles. Maintain full muscle saturation.
Duration 5-7 days Long term
Daily dose 20 g 3-5 g
Dose distribution 4 times a day, 5 g at regular intervals 1x daily

When to take creatine?

Creatine is best taken with food containing protein and carbohydrates. You can take the dose at any time during the day. If you exercise, it is best to take creatine either before training, when it provides energy for more intense training, or after training, when muscles are more sensitive to nutrient intake.

However, consistency is more important than timing. For the supplement to be effective, creatine must be taken every day to maintain high levels in the muscles.

Creatine monohydrate sachet, powder and desk calendar, Hemnia logo in the lower right corner.

Is creatine worth it?

Creatine is a natural substance found in skeletal muscle that serves as a quick energy reserve. The body produces it itself from amino acids.

Replenishing creatine by changing your diet is ineffective, and if you want to supplement it, it is better to include a synthetic creatine supplement in your routine. Unless you have specific health problems, there is no reason not to take creatine. Especially if you exercise, taking creatine has a number of benefits.

What are the benefits of creatine? The substance has been proven to increase training effectiveness. In addition, it could give women more strength during pregnancy and minimise the risk of muscle loss and cognitive decline after menopause.

Side effects are uncommon and mild. Digestive problems and slight weight gain due to water retention in the muscles may occur. Creatine should not cause hair loss or damage the kidneys.

There are many creatine supplements on the market, but creatine monohydrate is still considered the best. There are not yet enough independent studies to confirm the superior effectiveness of other types of creatine supplements, and they are usually more expensive.

To achieve maximum phosphocreatine stores in the muscles, it is ideal to start supplementation with a saturation phase, during which 20 g of creatine is taken daily in 4-5 doses for 5-7 days. After this phase, switch to a maintenance dose of 3-5 g per day. Consistency is essential for maintaining high levels, so it is important to take creatine daily.

FAQ

1. Is creatine harmful?

No. Creatine is a substance that occurs naturally in the human body, and supplementation is generally well tolerated. Side effects are rare and mild.

2. Can creatine be obtained from food?

The body produces creatine itself through the synthesis of amino acids. In the diet, creatine is found mainly in raw red meat and seafood, but in such small amounts that it is not enough to achieve a dose that would make a difference. It therefore makes sense to supplement it with synthetic supplements.

3. Do I have to take creatine even on days when I don't train?

Yes. Consistency is key to maintaining maximum muscle saturation.

4. How long can I take creatine without a break?

Creatine is safe to use long-term, even for several years, and it is not necessary to take breaks.

5. What happens when I stop taking creatine?

When you stop taking creatine, your muscle phosphocreatine stores will gradually return to their original levels within 4 to 6 weeks. As a result, you may experience a decrease in performance. At the same time, you will likely lose water retained in your muscles and thus experience a slight decrease in weight. 

However, the muscles you have gained through harder training will remain if you continue to exercise. There are no negative health risks.

 

Sources:

 

Author: Natálie Kubíčková

 

Photo: AI

Briefly and simply:

  1. Hemnia does not want to and cannot replace the professional care of your doctor.
  2. Hemnia products are not medicines (or medicines), so please do not treat them as such.
  3. Hemnia offers cannabis products, but do not look for any narcotic or psychotropic substances with us. We do not offer or recommend them.

Read the full text of the Disclaimer here.

Recommended products1

%s ...
%s
%image %title %code %s
Trustpilot