What's All The Hype About Creatine?

Contributed by: Kelley Rast, Physical Therapist and Hive Overland Park member

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What's all the hype about Creatine?

With so many supplements on the market today, it is tough to figure out what is safe, actually works, and survives the gut if taken orally. Creatine is one of the few that lives up to its hype and has substantial studies backing its efficacy.

Creatine is a naturally-occurring organic compound made in your body. The average human gets 50% of their creatine needs naturally as it is produced by the liver, pancreas, and kidneys; while the remaining 50% must come from a primarily protein-rich diet.

Research suggests adult women can benefit from taking creatine supplements because women tend to have lower natural amounts in the body and it decline with age.

Health benefits for women include supporting hormonal health, cognitive function, boost energy levels, and muscle strength.

1. Supports Hormonal Transitions

Routine fluctuations in the hormones estrogen and progesterone can impact creatine levels. However, taking a creatine supplement daily can help increase and maintain those levels and support hormone balance - and as we all know balanced hormones are our “friends”.

2. Boost Mood and Cognitive Function

Daily creatine supplementation is shown to improve certain aspects of cognitive health, such as executive function, processing speed, mental fatigue, and mood state. A combination of creatine supplementation and physical activity is one of the most effective ways to combat declines in cognitive processing associated with aging. Some newer studies are also showing positive outcomes with creatine supplementation and improved mood. Research suggests taking creatine supplements along with antidepressants for 8 weeks may help reduce depression symptoms in women.

3. Boost Energy Levels

Creatine boosts ATP production which is the energy currency your muscles utilize to power movement. Not only does this give you quick bursts of energy during high-intensity workouts like running or lifting, but it also helps your body maintain balance and recycle energy efficiently. With more energy available, creatine can also help improve your exercise performance and capacity.

4. Helps Build Muscle and Reduce Fat

Creatine helps build muscle mass by increasing the energy in muscle cells and decreasing muscle protein breakdown. Women over 50 naturally start to loose muscle tissue; therefore supplementing with creatine while engaging in weight training will aide in preventing this muscle loss. Maintaining your muscle mass will improve your metabolism, overall strength, bone mineral density, balance and mobility, which are all essential pieces of healthy aging.

How Much Creatine Should a Woman Take?

Current recommendations call for a one-time loading dose of 20-25 grams per day for 5-7 days. From there, a maintenance dose of 3-5 grams per day is recommended. One should drink plenty of water while supplementing with creatine. Creatine can be taken at anytime however many believe taking prior to or after workouts is most beneficial.

Potential Negative Side Effects

When taking the recommended dose, creatine has proven to be safe and without adverse effects. However, some women have expressed the feelings of bloating and water retention. This might be explained due to an increase uptake of water by the muscles when initially taking creatine. Many say this feeling does subside after a few weeks. Newer recommendations discuss skipping the loading dose phase if one experiences bloating feelings.

Choosing the Right Creatine Supplement

The Food and Drug Administration (FDA) does not regulate supplements like it does food and medications. Because of this, experts recommend looking for products that include third-party testing organization on the label, like NSF or ConsumerLab.com. This indicates that other independent organizations have ensured the supplement contains what is stated on the label and doesn’t contain any harmful contaminants.

Most creatine supplements are labeled “creatine monohydrate”. This is the most studied form of creatine. It is currently widely available in capsule or powder form at very reasonable pricing.

Recently I came across another form, creatine hydrochloride (HCL). This form is not as widely studied but most believe it has the same benefits as the monohydrate form. Creatine hydrochloride is being recommended to those that have experienced bloating with the monohydrate form. HCL also tends to be a bit more pricey than the monohydrate form as well.

As always, it's best to consult with a healthcare provider before adding a new supplement to your diet or starting any new health regimen. Do your research and follow all instructions provided with products.