?????? Creatine: The Supplement Women Aren’t Taking (But Should Be!) ??????

Creatine is one of the most studied supplements out there, and it’s incredibly important for women’s health—especially for us going through perimenopause and beyond. From muscle and gut function to heart and brain health, research keeps showing us how valuable it is.

Why You Should Consider Creatine

You might be thinking: "Isn’t creatine for bodybuilders?" or "Won’t it make me bulky and bloated?" Well, no—creatine won’t turn you into a bodybuilder or cause uncomfortable bloating. In fact, it might just be one of the most important supplements many women still aren’t taking.

?? Creatine for Strength and Performance

Creatine is naturally stored in our muscles and used during high-intensity activities, like lifting weights or sprinting. Your body converts it into energy to power your muscles when they need it most. But here’s the thing—women naturally have lower creatine stores than men.

By supplementing with creatine, we can boost our reserves by about 20%, which means better strength, power, and endurance during workouts. So, if you’re looking to increase your energy and stamina in the gym, creatine is a game changer.

A study in the Strength and Conditioning Journal even found that women saw a 15% improvement in performance when supplementing with creatine—more than double the benefit that men experienced!

?? Creatine for Brain and Mood Support

It’s not just your muscles that benefit. Creatine also supports brain health and may even help regulate your mood. Research shows that creatine supplementation can be particularly helpful for menopausal women who are more susceptible to inflammation.

One study found that women who took 5g of creatine alongside their antidepressants responded twice as fast and were twice as likely to achieve remission from depression. Mood swings associated with the menstrual cycle could also be eased with creatine, as it helps balance hormone-related changes in neurotransmitters. For us in the perimenopausal phase, these benefits are gold!

? How Creatine Works

Creatine is stored in the muscles as creatine phosphate and is used to produce energy, especially during high-intensity activities. When you need that extra burst of power (hello, deadlifts or sprint intervals), your body taps into its creatine stores to create ATP—the energy molecule that fuels your muscles.

Having plenty of creatine in your muscles allows you to train harder, longer, and more effectively, giving you the strength gains without the bulk. Plus, it helps buffer the burn during intense workouts, so you can keep pushing past fatigue.

?? Wrapping It Up: Why Creatine Is for You

In short, creatine is a powerhouse supplement for women’s strength, performance, brain health, and mood support. It’s especially important during perimenopause and beyond when inflammation and hormonal changes can be more challenging. So don’t shy away from it—creatine isn’t just for bodybuilders!

Try it out, see how you feel, and watch your strength (and mind!) thrive.

?? Lisa xox