Health benefits for women include supporting hormonal health, cognitive function, bone density, and muscle strength.
Supports Hormonal Transitions
Routine shifts in the sex hormonesestrogenandprogesteronecan impact fluctuating creatine levels.
However, taking a creatine supplement daily can help increase and maintain those levels and support hormone balance.
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Researchers believe creatine may curb this decrease by regulating hormone levels.
It might also support athletic performance by enhancingpostexercise recoveryandinjury prevention.
Studies show that creatine also benefits people who participate in moderate exercise.
It also helps with age-related muscle decline (sarcopenia)in people ages 57 to 70.
However, more research is needed.
This may counteractbone loss (osteoporosis), common in aging women.
A 2021 study showed that creatine supplementation helped relieve extreme fatigue after recovering from a viral infection.
When to Take Creatine
Creatine is safe for adults to take every day in recommended doses.
How Much Creatine Should a Woman Take?
From there, a maintenance dose of 35 g of creatine per day is often recommended.
It is always best to check with a healthcare provider before starting a new supplement routine.
Most creatine supplements are labeled “creatine monohydrate.”
This is the most studied form of creatine, which increases muscle mass, strength, and recovery.
It is available in capsule and powder form.
The Food and Drug Administration (FDA) does not regulate supplements like medications or food.
Summary
Creatine is a naturally occurring compound in the body that helps produce muscle energy.
Creatine is generally considered safe in recommended dosages for most healthy adults.
However, speak with a healthcare provider before adding new supplements to your routine.
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same.
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