Supplements for Women: Why Creatine Should Be in Your Routine

Ladies, let’s have a natter…

Supplements for women don’t have to be dodgy diet pills or chalky protein shakes.

Recently an instagram post by healthy.harbor caught our eye – where coach Anais Zanotti was dropping some serious knowledge about how creatine for women can be a game changer for all aspects of health. She was bang on in her post and we are here to build upon her comments.

We hear your objections: “Creatine is for sweaty gym blokes”. But it’s time to ditch that lazy stereotype.

Creatine can boost your brain, keep your muscles strong, and even support pregnancy, among bags of other merits.

So stay with us now as we break down why creatine deserves a spot in your routine, and shed light on a few other brilliant supplements you may be overlooking.

Creatine Isn’t Just for Gym Rats – It’s for You

First things first let’s exterminate the stigma that “creatine is only for dudes trying to hit a bench PR”. This lazy stereotype is a load of rubbish. Creatine can’t discriminate – think about it: it’s just a supplement, how is it going to know if it’s in a bloke’s body or a lady’s body anyway?!

In fact, women have naturally lower creatine stores than men, so we might be leaving more gains on the table by NOT tapping into creatine! This scientific literature showed that ladies can tap into a 15% exercise performance boost, compared to a 6% typical uptick for the fellas out there.

Busy mum? Yoga queen? Corporate girly? Creatine has got your back 🤝

 

Why Women Need Creatine: The Benefits Are Awesome!

Believe it or not – creatine is a multitasker (no wonder it’s so suited for women 😉). It’s not just about getting stronger, here are other reasons why creatine should be your new bestie:

🧠 Brain Boosts Under Stress: Feeling the brain fog? Creatine can give you a cognitive boost when life gets a bit much. This 2024 study found creatine improved brain performance and processing speeds in sleep deprived individuals. Making this supplement a game changer for everyone from students pulling all-nighters to 2am mum-duties. Want more evidence? Give this study a read too :)

💪 You Lose Muscle After 30, But Creatine Fights Back! Sad reality = ladies start losing muscle mass after 30 :( but creatine muscle loss doesn’t have to be your story! A 2019 study showed creatine, paid with resistance training, helps women retain muscle mass and strength, especially later in life (study here). One thing is for sure: 5g of creatine monohydrate a day is cheaper than a life insurance policy!

🔋 Fight Off Fatigue at a Cellular Level: Ever felt that deep, bone level tiredness to your core? Creatine’s entire mechanism works by boosting ATP (your cell's currency for energy). This 2023 study found creatine reduces fatigue in women during high-intensity exercise, so you can beat the crash and keep pushing! Is creatine a life hack for those “I can’t even” days? Let us know in the comments section under this article ⬇️

👶 Support Pregnancy & Foetal Brain Development: For all the future mummas, potential creatine pregnancy benefits are massive! A 2016 review highlighted how creatine supports foetal brain development and can improve pregnancy outcomes by ensuring your baby’s brain gets the energy it needs. Whilst some may worry about safety, this 2021 review found no major risks for healthy women (but we won’t blame you for checking with your doc first!).

🦴 Keeps Your Bones Strong: As we age (especially post-menopause) our bones can get a little brittle. But creatine bone health boosts are a real thing – this 2023 study showed creatine + resistance training improved bone density in postmenopausal women, reducing the risk of osteoporosis (linked here). Strong bones = strong you!

These perks are just the start. More and more evidence emerges every day, linking creatine to increased mood support, performance under lack of sleep, and overall women’s holistic health. Simultaneously, studies are emerging to bust myths about creatine causing bloating, hair loss, kidney issues, etc.

How to Take Creatine: A Quick Guide

Worried about how to take creatine? Don’t fear, it’s dead simple. Here is the lowdown:

• Stick to 5g Daily – A dose of 5 grams (5000mg) is plenty for most women. This is the most tried and tested serving size, and is enough to keep your levels topped up. No need for a loading phase; that’s overkill.

• Use Creatine Monohydrate – This is the most researched form and works a treat. Always choose monohydrate as it’s backed by the most scientific literature.

• Be Consistent – Take creatine daily to tap into its effects (yes, even on rest days). Find a way to take creatine which is convenient, as convenience brings consistency, and consistency brings results.

• Stay Hydrated – Creatine pulls water into your muscles (NO it’s not bloating, that’s a myth 😴), so sip on plenty of water throughout the day.

Other Supplements to Consider

Yes, creatine is the star of the show, but here are a few other supps you might want to consider to support your womens’ health:

• Omega-3 Fish Oil: A cracking option for heart health, mood, and reducing inflammation.

• Vitamin D: In foggy old Britain we certainly don’t get enough vit D thanks to a lack of sunlight. This can help with both physical and mental health!

• Magnesium: Supports postnatal fitness recovery, eases cramps, and helps you chill out after a long day.

• Multivitamin: Let’s face it, often we don’t even know where we are lacking. Sometimes it can be great to cover all bases, so a multivitamin can be a quality option.

Summary - Let’s Wrap It Up

There we have it sisters – creatine is NOT just for gymrats, but is the next addition to your routine! The science is solid, the myths are dispelled, and it’s dead easy to take. So… why not give it a whirl? If it’s not for you, you can always give it up (results typically materialise following 60 days of consistent use).

Here’s a question for you: Do you visualise a world in 20 years time where the doctors are recommending people to take creatine? Let us know in the comments section below.