A majority of fitness gurus would have you believe that women shouldn’t use creatine at all, and the internet is full of articles trying to scare you away from it. But why? What are they afraid of? Here’s what the science actually says about women and creatine, whether it’s safe to use, how much you should take, and what kind to get if you choose to give it a try.
Debunking the Myths
There's a lot of misinformation out there about creatine and its effects on women. Some people claim that it's unsafe, while others say it can help with everything from weight loss to increased energy levels. So what's the truth? Let's take a look at the science to find out.
First of all, it's important to understand that creatine is a naturally-occurring substance found in muscle tissue. It's not a drug or a supplement, and your body produces it on its own. That said, research has shown that taking creatine supplements does have some benefits. A study published in Applied Physiology, Nutrition and Metabolism found that for both men and women over 60 years old who do resistance training three times per week, taking 20 grams of daily creatine significantly improved their muscle strength by around 15% within four weeks.
But if you're under 18 years old, don't use creatine because adolescents should avoid high doses of anything that might alter hormone production. If you're pregnant or breastfeeding, talk to your doctor before using any type of supplement because it may affect fetal development.
And finally, if you're taking any medication that alters hormone production (including birth control), be sure to discuss the possible interactions with your doctor before adding anything else into the mix.
Is Creatine Bad For The Heart?
No definitive studies have been conducted on the long-term effects of creatine supplementation and heart health in women. However, some research suggests that taking creatine may increase the risk of developing heart problems.
A 2006 study found that women who took creatine had a greater incidence of atrial fibrillation, a type of irregular heartbeat, than women who didn't take creatine. While the researchers note that this result could be due to chance, it does warrant further investigation. Another small study published in 2013 found that female athletes with no history of cardiomyopathy were more likely to develop congestive heart failure when they were supplemented with creatine.
Does Creatine Cause Acne, Mood Swings and Insomnia?
Acne, mood swings and insomnia are all side effects that have been associated with creatine supplementation. However, it's important to note that these side effects are not unique to creatine; they can also be caused by other factors, such as diet, sleep patterns and exercise habits.
That being said, the evidence does suggest that creatine may increase the risk of these side effects in some people. If you're concerned about the potential side effects of creatine, talk to your doctor or a registered dietitian before supplementing.
Creatine for women weight loss
There is some evidence that creatinine can help women lose weight as well. A study in 2009 found that women who took creatine for eight weeks lost more fat and gained more muscle than those who didn't take the supplement.
Another study from 2012 found that creatine helped women exercise for longer periods of time without getting tired. So if you're looking to lose weight and get stronger, creatine may be worth considering.
Can creatine affect female fertility
Although there is no direct evidence that creatine affects female fertility, some studies suggest that it may have indirect effects. For example, one study found that creatine supplementation increased levels of a hormone called luteinizing hormone, which is necessary for ovulation.
Additionally, creatine may increase levels of estrogen and progesterone, both of which are important for fertility. However, more research is needed to determine the potential effects of creatine on female fertility.
How to take creatine ?
Some people who take creatine might want to start off with just one scoop (3-5 grams) and slowly work their way up from there. They might also want to try taking it after working out or when they get their workout done for the day.
Alternatively, if this isn't an option for them, they could try taking it at night so that any issues will only impact their sleep during the night rather than daytime functioning.
How does women’s creatine differ from men’s creatine
Though both men and women have creatine in their bodies, women have less of it. This is because they have less muscle mass than men.
So, when women supplement with creatine, they may see more of an increase in muscle mass and strength than men. Additionally, creatine can help improve brain function and energy levels.
Can women use creatine during Pregnancy and Breastfeeding
While there is no definitive answer, some studies suggest that creatine could be harmful to a developing fetus. If you are pregnant or breastfeeding, it is best to avoid using creatine.
For those who have made up their minds and feel they need creatine supplementation while they are pregnant or breastfeeding, consult with your physician before starting. It is also possible that creatine will affect breast milk production which would be an additional concern for nursing mothers.
Does Creatine Cause Weight Gain and Dehydration in Women?
There is a lot of misinformation out there about creatine and its effects on women. Some people claim that it causes weight gain and dehydration, but is this really true? Let's take a look at the science to find out.
Creatine is a substance that occurs naturally in the body, and it's also found in some foods like red meat and fish. Supplementing with creatine has been shown to increase muscle mass and strength gains from working out.
Studies have found that men do not experience any negative side effects from taking creatine, so does it have any bad side effects for women? Recent studies show no significant difference between genders when supplementing with creatine. Men generally consume more protein than women do each day, which may make them more likely to benefit from supplementing with creatine than females who already get enough protein each day from their diet.
The final verdict on whether women should take creatine supplements.
Though there is some controversy, the science shows that creatine is generally safe for women to take. It can have some side effects, but these are typically mild and go away with time.
Overall, creatine can be a helpful supplement for women who want to improve their athletic performance or build muscle mass. The best option for women interested in taking creatine is to first consult with a doctor and do their own research on potential side effects before deciding whether it’s right for them.