Creatine For Women? Or nah!

If you’ve been scrolling through social media lately, you’ve probably stumbled on the buzz around creatine for women.

Once thought of as a supplement only for bodybuilders and gym bros, creatine is now making waves among women.

But what’s the real deal? Is it worth the hype, or is it just another fad?

Let’s get into the nitty-gritty and unpack creatine. How it really works and what you need to know before trying it especially if you’re a woman with chronic gut issues.

WHAT IS CREATINE?

Creatine is a naturally occurring compound of 3 amino acids. It’s found in small amounts in certain foods (like red meat and fish) and is produced by our bodies.

It’s primarily stored in our muscles and plays a huge role in energy production during short but high-intensity exercise.

Think of it as the little turbo boost your muscles need when you’re lifting weights or sprinting like you’re being chased by a bear.

What Exactly Does It Do in the Body?

When you take creatine as a supplement, it increases the amount of phosphocreatine your body’s stores, which helps produce adenosine triphosphate (ATP)—the energy currency of your cells.

More ATP means more energy for those tough workouts. It allows you to push harder, lift heavier, and recover faster. It’s like having a personal cheerleader in your muscles, rooting for you to go that extra mile (or rep).

Creatine is trending for a few reasons.

First, more women are embracing strength training and realizing that lifting weights doesn’t mean bulking up; it means getting stronger and looking leaner & more toned.

Second, more and more research has come out supporting creatine’s benefits for women, especially women over 30 and those sorting through perimenopause life.

That’s why it’s caught the attention of fitness enthusiasts just as much as health experts.

The Science Behind the Hype

Research shows that creatine can boost muscle strength, improve exercise performance, and even support cognitive function.

For women over 30, these benefits are even more alluring as we navigate the natural decline in muscle mass that comes with age.

Studies show that this amino acid compound can help counteract muscle loss, making it a valuable addition to your overall movement (fitness) strategy.

What Women Should Know Before Trying It

Before you jump on the bandwagon though, there are a few things to think about.

There are several types of creatine available on the market including creatine ethyl ester, creatine hydrochloride, and buffered creatine.

The main differences boil down to absorption, effectiveness, and research.

It’s important to choose a high-quality creatine monohydrate supplement because not all creatine products are created equal. At this point, creatine monohydrate has been widely studied the most.

Additionally, while creatine is generally safe for most people, it can create issues for some.

3 BENEFITS OF SUPPLEMENTING CREATINE

1. Increased Muscle Strength and Power: Creatine can help you lift heavier weights and improve your overall performance during high-intensity workouts, making it easier to achieve your fitness goals.

2. Enhanced Recovery: Creatine may help reduce muscle soreness and inflammation, allowing you to bounce back faster after tough workouts.

3. Improved Cognitive Function: Some studies suggest that creatine can enhance brain function, potentially improving memory and mental clarity—because who doesn’t want to be both fit and sharp?

Risks That Don’t Get Talked About

• WATER RETENTION

Creatine can cause your muscles to hold onto water, which may lead to temporary weight gain. While this isn’t harmful, it can be frustrating if you’re trying to release scale weight.

• DIGESTIVE ISSUES

Some women report experiencing stomach cramps, diarrhea, or bloating when taking creatine, especially if they take too much at once. Start with a lower dose and see how your body reacts.

• KIDNEY CONCERNS

While creatine is generally safe for healthy individuals, there are concerns about its long-term effects on kidney function. If you have any kidney issues or are at risk, it’s best to steer clear.

What Effect Does It Have on the Gut?

As a gut specialist, I’ve seen firsthand how supplements can impact digestive health.

While creatine is generally well-tolerated, some women can experience gas, bloating, and other gastrointestinal pain.

And because most of my clients come to me to fix those issues, adding anything that makes their gut symptoms worse, even in the name of ‘building muscle’, isn’t generally a part of my approach.

During my career as a competitive fitness pro, I tried creatine during one of my off-seasons. I did get stronger. But the water retention was a struggle.

Now, I prefer to use whole foods as the main source of nutrients, both personally for myself and for my clients.

If I do use supplements, it’s usually to fill large nutrient gaps or access things that are tough for my clients to get, store, or eat.

Whether you’re looking to supplement something simple like vitamin D3 or something more complex like adrenal support, this article on ‘how to choose the right vitamin’ can help clarify things.

So, if you have a sensitive stomach, it’s important to monitor how your body and your gut reacts to supplementing with creatine.

Creatine can be a really good tool for women wanting to improve their fitness results, but it’s important to weigh the benefits against the potential risks.

If you decide to give it a try, do your research, consult with a practitioner, and listen to your body.

Remember, every woman is unique, and what works for your best friend or co-worker may not necessarily work for you. So, embrace your strength, stay informed, and choose what works best for your body.

Ready to stop DIY-ing your way through your gut health journey? Join my private wellness coaching program, The Whole Body Wellness Rx.

It takes a personalized, holistic approach to restoring hormonal balance, improving gut health, and achieving your ultimate goals by unlocking your unique wellness prescription.

Now, tell me: have you already tried creatine or just curious what all the buzz is about? 

Leave a comment below or tag me on Instagram @SimplyFitAngel. I’d love to hear from you!