The Benefits of Creatine for Women Over 30

Muscle Strength, Brain Health, and Faster Recovery

Let’s talk about some positives of taking creatine after age 30 for women. Creatine allows you to build muscle You may hear about how muscle mass, collagen production, hormone levels, and metabolism slow down as you get older. But what you don’t hear about is taking matters into your own hands. Creatine can help slow down (and even reverse) many of the things you lose after age 30. Losing muscle mass is a huge downside of getting older. But did you know that by simply adding creatine to your diet, in addition to resistance training, you can fight off muscle loss (aka sarcopenia)? Research has shown that women who supplement with creatine while performing resistance training can significantly reduce muscle loss as they age. Creatine helps you stay focused Whether it’s your 30s or your 50s, life can get hectic. You may have a full-time career, kids, family time, and more. Not to mention all the other events that life throws your way that can really zap your mental energy.

Studies have shown that creatine has neuroprotective effects and can help you stay focused and retain more information. Some research even shows that it helps produce more serotonin in the brain, which can help even out your mood. Creatine helps you recover faster If you’re like most women in their 30s you’re going, going, going. Which means you need to take advantage of every opportunity you have to workout. Creatine helps your body recover faster so you can get more out of your workouts.

Supporting Women Through Perimenopause and Menopause

Creatine deserves a spot in that conversation. Estrogen decline sets off a cascade of changes including rapid loss of skeletal muscle and bone. Creatine supplementation coupled with resistance exercise results in greater retention of bone mineral density (BMD) in postmenopausal women compared to resistance exercise alone. Osteoporosis afflicts more women worldwide than men and increases susceptibility to fractures. Creatine may also benefit neurological changes during menopause. Women frequently complain of feeling foggy, forgetfulness, and anxiety. Creatine enhances brain energy metabolism by donating phosphate groups to brain tissue to resynthesize phosphocreatine. It's also been suggested that creatine supplementation alongside antidepressants reduces depression in women.

Research supports creatine use because estrogen plays a role in transporting creatine into cells and menopause causes estrogen levels to decline.

Performance, Recovery, and Metabolic Health Benefits

Creatine works for active women of all types. Whether you're a recreational gym-goer, an elite athlete, or someone who's trying to stay active as you get older, creatine has been shown to benefit performance and recovery in a variety of ways. Creatine helps refill your muscles' stores of phosphocreatine used in the ATP-PC system, which is why it has direct benefits on performance when it comes to sprinting, strength training, HIIT, and more explosive forms of movement. It also has benefits for less explosive activities you may participate in, like playing sports (tennis, basketball, etc.). Additionally, creatine can reduce inflammation and oxidative stress caused by exercise, leading to improved recovery times and less muscle soreness. If you're a woman who likes to workout often, creatine can allow you to push harder in the gym without overtraining. Creatine may also have multiple benefits when it comes to overall wellness. One potential area of benefit is metabolic health. Recent research has shown that creatine may help muscle cells uptake glucose, aiding in metabolic function and possibly reducing risk of type 2 diabetes. Since type 2 diabetes affects women more than men as we age, this is a big bonus. Couple that with the potential cardiovascular benefits shown in other studies, and creatine might be one of the best overall supplements for women.

Separating Creatine Myths from Facts

Creatine has been deemed extremely safe but unfortunately many women avoid taking creatine due to misconceptions. Some women fear that taking creatine will make them bulky or "too muscular." Creatine will allow women to build lean muscle without added fat, while helping to maintain muscle mass as they lose fat. It is important to understand that weight gained from creatine is just water stored in the muscles and will help with both performance and the appearance of the muscles. Creatine monohydrate has an excellent safety profile.

After thousands of study participants and years of research, no negative impact on kidney or liver function has been demonstrated with normal use in healthy individuals. Women should aim to take 3–5 grams daily and there is no research to suggest that women need to "load" creatine. If you are pregnant, breastfeeding, or have been diagnosed with kidney disease you should consult your physician before using any supplement. Since there are many different types of creatine, look for brands that use only creatine monohydrate and have been third party tested for quality and potency. Because creatinine is produced in the body from the use of creatine, it can cause a temporary increase in BUN and creatinine levels which are common tests for kidney function. Be sure to inform your physician if you are taking creatine as it can effect these test results.

Why Women May Benefit More Than Men

Pharmacodynamically speaking, women typically store significantly lower levels of creatine in their muscles than men do. Studies have shown that females have approximately 70–80% of the baseline creatine levels of men. As a result, women can expect greater creatine accumulation from supplementation when compared to men. Research has also indicated creatine has affinity with estrogen (a female sex hormone), which supports its uptake into and use by muscles. This would explain why creatine supplementation is important during periods of low estrogen, like perimenopause and menopause. Creatine helps supply energy to your brain, and when your body is stressed, whether it be from lack of sleep or fluctuating hormones (another typical occurrence with women), your brain needs that extra help to perform at its best. One study, published in Neuropsychology, showed women who took creatine experienced improvements in working memory and processing speed.

Conclusion

When it comes to research-backed supplements that deserve a spot in your daily routine as a woman over 30, creatine is near the top of the list. And yet, creatine is still widely considered one of the most underrated supplements by women. Whether your goal is aging gracelessly (keeping your muscle mass and bone density strong heading into and through menopause), becoming a badass at your favorite sport, improving brain health, or just supporting your metabolism in the long-run, chances are creatine can help you reach those goals safely. Yes, safely. The myth that creatine causes bloating and excessive bulk in women has been thoroughly debunked. What’s true is that researchers have been studying this supplement for over thirty years, proving beyond a doubt that it’s safe, effective, and possibly even more beneficial for women than previously thought. It’s no secret that creatine is gaining steam with women over 30 and we’re HERE FOR IT. If you haven’t jumped on the bandwagon yet, there’s no better time than the present to chat with your doctor.