That’s all changing.
What’s more, the benefits stretch beyond just exercise.
The need-to-knows:
What is creatine?
Studies have consistently shown that creatine supplementation improves high-intensity exercise performance and training adaptations.
This is a growing area of interest for creatine researchers.
“Reduced creatine levels inlate pregnancy6have also been associated with low fetal growth.”
“Studies have shown improved memory and cognitive function, especially when sleep is scarce,” says Grimm.
Because of this, supplementing with creatine may offer cardio-protective benefits.
“Creatine levels have been shown to bedecreased in cardiac patients13.
What’s next for creatine research?
How much do you need?
Wonderinghow much creatine to takeat a time?
It depends on your goals.
You may have heard of a “loading phase” for creatine.
However, Grimm says theloading phase is not necessary.
We gathered a list of our5 favorite (and expert-approved) supplements here.
Myths about creatine supplements
Despite decades of research, some myths about creatine persist.
This one’s both a myth and a fact.
Furthermore, there was only an increase in DHT and not overall testosterone.
No other studies have produced statistically significant increases in DHT or overall testosterone when consuming creatine.”
Candow adds that the same is true for acne.
Stangland adds that studies in both diseased and healthy populations with varying doses have revealed no adverse health effects.
“You could theoretically take30 grams a day for many years2and be fine,” she says.
Many health experts don’t recommend creatine for women with kidney disease, liver disease, or diabetes.
“However, even these individuals can still likely take creatine at a very low dose.”
It’s a myth that creatine supplements cause weight gain, hair loss, and acne.
FAQ
Can creatine cause weight loss in women?
Weight loss is achieved through a calorie deficit and other lifestyle factors.
Creatine typically increases body mass through temporary water retention or lean muscle mass over time.
Can creatine help women over 40?
Does creatine cause acne?
There is no direct evidence showing that creatine causes acne.
