Creatine’s New Fan Base: Women Embrace the Supplement
Once a staple for athletes aiming to boost performance, creatine supplements are now gaining traction among middle-aged women. From social media buzz to expert endorsements, this powder is being recognized for benefits extending beyond muscle mass.
What is Creatine?
According to **Dr. Rupa Parmar**, Director at Midland Health, “Creatine is a natural compound that comes from three amino acids – arginine, glycine, and methionine. It’s stored mainly in our muscles to help produce energy.”
The body produces some, and small amounts are found in red meat and fish.
Why Women?
**Dr. Parmar** notes that because women typically have lower creatine stores than men and consume less in their diets, they could potentially benefit more from supplementation to elevate their levels.
From Olympics to Smoothies
The rise of creatine dates back to the 1992 Barcelona Olympics when British athletes like **Linford Christie** and **Sally Gunnell** openly endorsed it after winning gold medals. Media coverage soon followed, touting its benefits.
Beyond the Gym: Cognitive and Hormonal Benefits
Research now suggests that creatine’s advantages go beyond physical performance, with links to improved memory, brain health, and even potential depression treatment.
**Dr. Parmar** states, “It can even support brain health, with studies suggesting the substance helps to improve cognitive function and provide some protection as we age.”
A study showed that creatine supplementation might improve memory and executive function in people with Alzheimer’s. In addition, creatine may aid hormonal balance.
**Dr. Parmar** explains that “Creatine can help ease fatigue during your period by supporting stable energy levels, especially when you’re feeling more tired.”
Menopause Support
Creatine shows particular promise for women in or approaching menopause, potentially counteracting declines in muscle mass, strength, and bone density, especially when paired with resistance training. Research indicates that over 50% of women experience muscle loss during menopause (NCBI, 2021).
Potential Downsides
The most commonly reported side effect is bloating due to water retention in the muscles, which may lead to temporary weight gain.
Safety and Recommendations
Research consistently indicates that creatine is safe for most healthy adults when taken as directed. However, consulting with a healthcare provider is advised before starting supplementation, particularly for individuals with kidney issues or those on medication.
