Creatine, a widely popular supplement in the fitness world, is often associated with men and muscle-building. While there’s less of an emphasis on creatine for women, many of the studies on the benefits of creatine were performed on both men and women alike. There are some serious science-backed advantages to this supplement, and understanding what they are can help boost your overall wellness—whether or not you’re hitting the gym regularly.
Fuel Strength and Performance
Creatine is a naturally occurring compound found in our bodies, predominantly in muscle tissue. It plays a crucial role in providing energy during high-intensity activities. Contrary to popular belief though, creatine isn’t just for bulking up. It offers a range of benefits to women, regardless of their fitness goals. Let's take a closer look at some of the key advantages:
1. Improved Strength and Power Output
Creatine supplementation has been shown to boost strength and power in women, helping to maximize performance during intense workouts and resistance training. Studies have found that creatine can enhance muscle strength, allowing you to push your limits and achieve greater gains over time (5, 6). When taken with collagen—the most abundant protein in the body—your muscles not only get stronger, they also become better supported by joints and connective tissue. This is very important, because you don’t want really strong muscle trying to pull on really weak ligaments.
2. Increased Muscle Mass and Tone
Contrary to the misconception that creatine will cause bulky muscles in women, it actually supports lean muscle development and helps achieve a more toned physique. By promoting protein synthesis and reducing muscle breakdown, creatine can contribute to the sculpting and definition of muscles (3).
3. Enhanced Brain Function
Perhaps most importantly for everyday life, creatine has shown promising effects on cognitive function. Studies suggest that creatine supplementation may enhance memory, attention, and mental processing speed. There’s even significant evidence of its effectiveness in secondary prevention of treatment-resistant depression in women (1). This means no matter what you do, creatine can help you be at your best physically and mentally.
Debunking Myths
Now that we've explored the benefits of creatine, it's time to address common misconceptions that may deter some women from harnessing its advantages.
Myth 1: Creatine Causes Weight Gain and Bloated Appearance
While creatine does increase your weight, it’s not causing you to gain fat. Instead, creatine pulls more water into your muscles, which actually helps you look more lean. Plus, increased water retention supports better hydration and muscle performance (4). With continued use, any initial water retention tends to normalize, and the benefits of improved strength and muscle development become more obvious.
Myth 2: Creatine is Unsafe for Women
Creatine is one of the most extensively studied supplements, and numerous scientific research studies have demonstrated its safety and efficacy in both men and women. Furthermore, those that focus specifically on women also don’t find any significant difference in side effects (2). When used as directed and within recommended dosages, creatine is generally well-tolerated. However, as with any dietary supplement, it's important to consult with a healthcare professional before starting creatine supplementation.
How to incorporate creatine
If you’re curious about adding creatine to your fitness routine, it’s important to opt for a high-quality brand that prioritizes your overall joint and muscle health, complying with DSHEA regulations to ensure product safety and transparency.
At ViCera, our creatine is combined with natural, animal-sourced collagen. That way, while your muscles grow, your joints grow stronger right along with it. It’s high-quality, effective, and tastes great! You can choose to try it with or without caffeine, in powder or capsule form, so that you can make the best choices for your body and health goals.
Try ViCera's Creatine x Collagen
Creatine's ability to enhance strength, power, and muscle tone makes it a valuable tool for achieving your fitness goals and for improving overall wellness. Even if you’re not active, creatine also helps your mental clarity and alertness. No matter who you are, creatine can help you feel at your best.
Note: The information provided is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional before making changes to your diet or lifestyle.
FDA Disclaimer: Statements made in this blog post have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease.
Relevant Studies
- Balestrino, M., & Adriano, E. (2019). Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Medicinal Research Reviews, 39, 2427 - 2459. https://doi.org/10.1002/med.21590.
- De Guingand, D., Palmer, K., Snow, R., Davies-Tuck, M., & Ellery, S. (2020). Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis. Nutrients, 12. https://doi.org/10.3390/nu12061780.
- Forbes, S., Candow, D., Ostojić, S., Roberts, M., & Chilibeck, P. (2021). Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients, 13. https://doi.org/10.3390/nu13061912.
- Judelson, D., Maresh, C., Anderson, J., Armstrong, L., Casa, D., Kraemer, W., & Volek, J. (2007). Hydration and Muscular Performance. Sports Medicine, 37, 907-921. https://doi.org/10.2165/00007256-200737100-00006.
- Kreider, R., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., Cantler, E., & Almada, A. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance.. Medicine and science in sports and exercise, 30 1, 73-82. https://doi.org/10.1097/00005768-199801000-00011.
- Mills, S., Candow, D., Forbes, S., Neary, J., Ormsbee, M., & Antonio, J. (2020). Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients, 12. https://doi.org/10.3390/nu12061880.
