In recent times you may have noticed an increase in the amount of marketing of creatine supplements to support women’s health. So what is creatine and do we really need to consider supplementing?
What is creatine?
Creatine is a compound made up of 3 amino acids that building blocks for the protein our body needs to perform various functions such as muscle growth and hormone production. Our liver, kidneys and pancreas make creatine daily and then we store it in our muscles which we can release when we need a quick energy boost (e.g making a run for the bus, or pushing through the final meters on a run).
How much creatine do we produce?
Our bodies produce approximately 1 gram of creatine a day and the we may get a little bit more from foods such as meat an fish (N.B. Vegetarian and Vegans will get little to none from dietary sources).
Women typically have 70%-80% lower creatine stores than men. In part this is attributed to how female bodies manage oestrogen and also that women have less muscle mass than men. (remember creatine is stored in the muscles)
Finally as we age, our natural production of creatine declines.
Creatine supplementation for women
Creatine supplementation is often associated with enhanced muscle building and marketing may have left some of us with the perception it is only for men. However research is beginning to explore creatines benefits for women, especially as we age. Key areas that are being researched are:
- Improved muscle strength and recovery – support during menopause when our muscle mass starts to decline
- Support for brain health, mood and cognitive function – supporting the potential to help reduce symptoms of depression
- Help reduce feelings of fatigue
However it is important to remember that creatine does not work in isolation. It relies on co-factors such as being adequately hydrated, eating a balanced diet, and when it comes to muscle storage, resistance training helps maximise effects.
Summary
Creatine is a naturally occurring well researched supplement that is not just for muscle strength. Evidence shows it plays a role in our energy levels, brain health and hormone balance. Creatine supplementation may have the potential to help us (as part of a balanced diet and lifestyle) feel a bit stronger, sharper and more energised. Research is ongoing to provide more insight into these findings.
Creatine supplementation is generally considered safe for most health individuals. It may however interact with certain medications and medical conditions (including Diabetes, kidney disease and bipolar disorder). Therefore always seek advise from a qualified health practitioner before using.
Finally as with all supplements no two supplement are the same. Most creatine will come in power form. Finding brands with good research solubility and absorption, and exempt from any unnecessary fillers, artificial sweeteners and dyes, is important for optimising health outcomes as well as ensuring value for money. Whilst creatine is found mostly in animal products, most supplements are made with non animal sources , therefore, always check the ingredients!