Creatine is a substance naturally occurring in the body, playing a key role in many processes, especially in energy production (ATP) for both muscles and the brain. However, in recent years, it has unfortunately often been mistakenly associated solely with bodybuilding, weightlifting, and the fitness community. Based on scientific knowledge, we now know that its supplementation can bring numerous benefits to the general population as well.
Women and creatine: why it matters
Although creatine is more commonly used by men and athletes, women naturally have lower stores of this important substance. These stores also decrease further with age.
During perimenopause and menopause, i.e., approximately after the age of 45, women experience a decrease in estrogen levels. This hormonal decline is associated with muscle loss, decreased bone density, and an overall decline in physical performance. Creatine can help mitigate these changes during this period, contributing to increased muscle strength and supporting the maintenance of muscle mass.
Not just muscles, but also brain and mood
The energy produced in the presence of creatine is used not only by muscles but also by the brain. Research suggests that creatine can support cognitive functions and positively influence mood. These effects appear to be more pronounced especially in women with lower estrogen levels, typically after the age of 45.
Is creatine safe?
In terms of safety, creatine is among the most thoroughly researched dietary supplements. Long-term use at recommended doses is considered safe, with no negative impact on hormonal balance, and is not associated with significant adverse effects.
Practical tip: how to take creatine
The standard recommended dose is 3–5 g of creatine monohydrate daily. There is no need to time it precisely - it can be taken anytime during the day, ideally consistently every day. The greatest effect can be expected in combination with regular physical activity.
Summary: what to take away from the article
- Creatine is not just for athletes – it is a natural substance in everyone's body.
- Women naturally have lower stores of it, and these levels further decrease with age.
- After the age of 45, it can help slow muscle loss, support strength, cognitive functions, and mental well-being.
- It is among the safest and most thoroughly researched supplements available.
- It yields the greatest effect when combined with exercise.
