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Have you ever wondered if you should add creatine to your list of supplements? You are not alone! Creatine is among the most well-researched supplements, and multiple studies have shown its effectiveness, from enhancing strength to increasing muscle mass to improving exercise performance.

But did you know that creatine is the most effective performance-boosting supplement, with over 2,000 studies to date? Yet, despite these benefits, most women are still on the fence about taking it.

But after doing an extensive amount of research and testing it out myself, it's time to set the record straight and explain why women should definitely supplement with creatine.

What is creatine exactly?

Before we dive into the specifics, let's first look at what creatine is exactly. Creatine is a combination of three different amino acids: glycine, arginine, and methionine. Creatine monohydrate, the most popular form of creatine supplements, is creatine with one molecule of water attached to it.

When I speak about creatine, I am talking about creatine monohydrate. Creatine monohydrate is a nitrogenous organic acid that occurs naturally in humans and all vertebrates. Its primary role is to facilitate the recycling of adenosine triphosphate (ATP), the energy currency of cells, which is primarily present in muscle and brain tissue.

According to the International Sports Science Association, creatine monohydrate has been clinically used to improve plasma creatine concentrations by as much as 50%. Research also shows it effectively improves training intensity and recovery and even increases satellite cell proliferation. Satellite cells repair damaged muscle tissue, including muscle growth, after overload from training.

Creatine can pass through the stomach wall and into the bloodstream intact and, upon entering the muscle cells, is converted into creatine phosphate (CP).

How does creatine work?

Supplementation with creatine increases your body's ability to produce energy rapidly. That's why creatine works so well in sports with short bursts of effort, such as lifting or HIIT. Studies have shown that it does not have the same boosting effect on endurance sports, such as long-distance running.

While creatine does not improve your endurance performance or aerobic capacity, it doesn't negatively affect it. Therefore, you can still supplement with creatine, even if you want to include some endurance training in your weekly workout schedule.

Why don't women want to take creatine?

Research such as a study in the Journal of Physiology clearly shows that creatine supplementation in conjunction with strength training amplifies the effects of strength-training-induced increases in satellite cell number and myonuclei concentration in human skeletal muscle fibers, meaning habitual creatine usage will enhance muscle growth in response to strength training. So why don't women want to take the supplement?

Many women have heard that creatine causes water retention and weight gain. They may also picture muscle-packed bodybuilders when thinking of creatine supplementation—all seemingly plausible reasons for skipping the proven effective supplement. However, that's not quite true.

The human body creates most of its creatine in the liver and kidneys but stores most of it in muscle tissue. Since our bodies can make creatine, it is not considered an essential nutrient, although it can easily be obtained through a diet containing animal products.

Essential nutrients usually describe nutrients required for normal body functions that the human body can't make or produce in adequate amounts for ideal health and, therefore, must be provided by diet or supplementation.

The main goal of supplementing with creatine is to elevate creatine stores and enhance phosphocreatine availability in the body, leading to a faster formation of ATP, the body's energy currency. In addition to this primary function, creatine serves a secondary role by attracting water into muscle cells, promoting optimal hydration, and making your muscles look fuller.

This water retention is when women shy away from creatine. However, this water retention is not a bad side effect. While you may initially experience a slight weight gain with creatine due to minimal water retention, you are not gaining fat. The water retention caused by creatine is similar to women who start weightlifting and begin to build lean muscle.

So, don't freak out if the number on the scale goes slightly up after starting to take creatine; stick with it. Your body is getting used to the new maintenance dose of creatine and will adapt, and the effects of water retention will diminish over time. You will feel much better and stronger once you are used to your new supplement. If I had known what I know about creatine now, I would have included it in my daily supplement regimen much earlier.

My go-to creatine & daily dosage

Do you want to give creatine monohydrate a chance? Good for you! Now, it's time to pick your supplement. Generally, whenever you look for a new one, you want to check that your supplements are third-party tested. My go-to creatine supplement is this pure Nutricost Creatine Monohydrate powder, which is gluten- and GMO-free and has been recommended by MedicalNewsToday. According to Nutricost, this creatine monohydrate is made in a cGMP-compliant, FDA-registered facility.

Since this creatine supplement doesn't taste like anything, you can simply add it to your protein shake, BCAAs, coffee, or water. The container states that it contains 5 g of creatine per serving, but the actual serving size depends on your weight.

The standard dosage recommendation for creatine is 3-5 grams per day. If you weigh less than 120 lbs, take 3 grams of creatine daily. If you weigh over 120 lbs, stick with 5 grams of creatine daily.

The powder can be taken as both a pre-and post-workout supplement. I add it to my post-workout protein shake in the morning.

Do I need a loading phase?

Once you picked your creatine supplement, it's time to get started with your regimen. But how do you start with taking creatine monohydrate? Many first-time creatine-users undergo a so-called loading phase, during which they take 20 grams of creatine daily for 5-7 days before switching to the maintenance dose of 3-5 grams daily.

While experts admit you might see or feel the results of creatine slightly more quickly with a loading phase, it is not necessary. For many women, it might actually be the saver bet to simply start with the maintenance dosage to prevent possible bloating or mild abdominal cramping, which can be caused by super dosing in the loading phase.

Without a loading phase, it takes approximately 2-4 weeks to thoroughly saturate your muscles and feel the effects of your daily creatine routine.

Tell your mom or grandma about creatine!

Interestingly, creatine is not just beneficial for women who work out or want to improve their physical performance. New studies suggest that creatine could also provide cognitive benefits and might play an essential role in the battle against Alzheimer's.

According to the researchers, creatine supplements led to a 14 percent improvement in short-term memory and a 12 percent improvement in long-term memory. How does it work? Well, we already know from exercise studies that creatine plays a crucial role in the production of ATP, the energy currency of cells.

But ATP also influences brain cells. By enhancing brain energy levels, creatine supplementation may improve memory formation and retrieval processes and support overall cognitive function and health.

Scientists pointed out that the cognitive benefits of creatine increase with age, significantly impacting individuals over 50. While it's becoming increasingly likely that creatine is a great foundational supplement for almost anyone, dosage recommendations might change according to your goal. If you use creatine for potential cognitive benefits, you likely need to consume 10 to 20 grams per day. While research suggests this amount is safe for your kidneys, liver, and overall health, higher dosages could cause some GI distress, as previously discussed.

Creatine is not a shortcut to your dreambody

Creatine monohydrate is an amazing supplement that can effectively support your fitness and health journey - no matter your age, fitness level, or goals. But while the benefits of creatine are scientifically proven, the supplement is certainly no shortcut to great results. You still need to train and follow a proper nutrition protocol to get your dreambody.

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