More and more women are discovering the benefits of strength training, pushing their limits in the gym right alongside their male counterparts. As an athlete, you're probably familiar with creatine. But due to rumors and misinformation, you may be wondering: is creatine beneficial for women? 

The well-researched supplement is shown to improve your strength, endurance, and lean muscle mass when taken daily, in conjunction with a workout routine - regardless of gender. Even though creatine may be more popular among men, studies demonstrate that it is also highly beneficial for female athletes in various stages of life, whether they're into weightlifting or endurance sports. 

Should Women Take Creatine? 

Absolutely! Creatine is just as beneficial for women in achieving their fitness goals as it is for men. The advantages of creatine have been researched for many years, and recent studies have shown the specific benefits of creatine for women. Research suggests that women have 7-8% lower natural creatine levels compared to men, and they typically consume less creatine through their diets, making supplementation with creatine monohydrate an important strategy for reaching optimal levels and unlocking significant benefits.1

Creatine monohydrate is the most studied and trusted form of creatine out there, so picking a reliable source is key. Ascent's Clean Creatine contains Creapure® creatine monohydrate, which is widely recognized to be the purest & most high quality creatine available. 

Benefits of Creatine for Women

Creatine can be a valuable addition to a women's health and fitness routine, addressing specific needs throughout her life. While the current literature on creatine for women is still expanding, here's how it may boost your workouts and overall health: 

• Improved strength and exercise performance: Creatine boosts ATP production, which is the body's primary energy source during exercise. Increased creatine levels mean more energy for your muscles, leading to better performance. Research suggests that supplementing with creatine can be effective for enhancing strength and exercise performance in females. The key to results is consistency - both in your fitness routine and daily supplementation.1
• Bone and muscle health: Female athletes are known for their determination, regardless of their age. As we get older, it becomes increasingly important to pay attention to our bone and muscle health in order to protect our joints and improve balance. During menopause, women may experience declines in muscle and bone density. Creatine has been found to have the potential to aid these effects and support bone formation. Research indicates that post-menopausal women may benefit from increased skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg−1·d−1), especially when combined with resistance training.1,2,3
• Cognitive and sleep support: While not directly related to your workout routine, it's worth nothing evidence that shows the positive effects of creatine supplementation on cognition and sleep support. Given the link between lower brain creatine levels, particularly in women's frontal lobe, which controls mood, cognition, memory, and emotion, creatine supplementation may be particularly effective for females, especially during periods of high stress and sleep deprivation. By supporting brain function and mental capacity, it's possible that creatine can help encourage consistent, effective workouts even when life kicks into overdrive. 1,5,6,7 

We are all for pushing your limits while still listening to your body. So paying attention to your response when using creatine to crucial to help determine the appropriate dosage. Results will always vary from person to person, and, as always, if you have any questions about whether creatine is right for you, it's important to consult with a medical professional. 

Shop Creatine for Women 

Ascent's Clean Creatine, made with Creapure® creatine monohydrate, is a trusted, high-quality supplement that can enhance strength, endurance, and lean muscle mass with just 5g taken daily, when used in conjunction with a strength training routine. Its versatility and unflavored formula make it easy to mix with any liquid, including your post-workout protein shake, juice, coffee, water, or in a smoothie. Whether you mix it with whey protein or take it as a pre-workout, consistency in supplementation is key. 

Creatine offers a multitude of benefits for women, from enhancing strength and endurance to supporting cognitive function. By including Ascent's Clean Creatine into your daily routine, you're one step closer to unlocking your full potential. 

References

1. Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13(3). https://doi.org/10.3390/nu13030877
2. Candow, D. G., Forbes, S. C., Chilibeck, P. D., Cornish, S. M., Antonio, J., & Kreider, R. B. (2019). Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. Journal of Clinical Medicine, 8(4). https://doi.org/10.3390/jcm8040488
3. Candow, D. G., Forbes, S. C., & Vogt, E. (2019). Effect of pre-exercise and post-exercise creatine supplementation on bone mineral content and density in healthy aging adults. Experimental Gerontology, 119, 89–92.https://doi.org/10.1016/j.exger.2019.01.025
4. Ramírez-Campillo, R., González-Jurado, J. A., Martínez, C., Nakamura, F. Y., Peñailillo, L., Meylan, C. M. P., Caniuqueo, A., Cañas-Jamet, R., Moran, J., Alonso-Martínez, A. M., & Izquierdo, M. (2016). Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players. Journal of Science and Medicine in Sport, 19(8), 682–687. https://doi.org/10.1016/j.jsams.2015.10.005 
5. Riehemann, S., Volz, H. P., Wenda, B., Hübner, G., Rössger, G., Rzanny, R., & Sauer, H. (1999). Frontal lobe in vivo (31)P-MRS reveals gender differences in healthy controls, not in schizophrenics. NMR in Biomedicine, 12(8), 483–489.
6. Bebbington, P., Dunn, G., Jenkins, R., Lewis, G., Brugha, T., Farrell, M., & Meltzer, H. (2003). The influence of age and sex on the prevalence of depressive conditions: report from the National Survey of Psychiatric Morbidity. International Review of Psychiatry, 15(1-2), 74–83. https://doi.org/10.1080/0954026021000045976
7. McMorris, T., Harris, R. C., Swain, J., Corbett, J., Collard, K., Dyson, R. J., Dye, L., Hodgson, C., & Draper, N. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology, 185(1), 93–103.https://doi.org/10.1007/s00213-005-0269-z