На сайте часть 1 of this 2-part series, I covered what creatine is and what it does for the body. Here, let’s talk about specific benefits of creatine supplementation for women.
There is a significant difference between creatine levels in men and women—women on average have 70-80% lower creatine levels created by and stored in their bodies compared to men. Not only do women’s bodies create significantly less creatine than men, but statistically women also consume much less dietary creatine than men [1].
Creatine does more than boost athletic performance
Mounting evidence shows that not only does creatine benefit the cells in muscles, it is also an energy source for reproductive tissues (including sperm, endometrium, placenta, uterus), and may benefit babies in-utero, and those with neurological disorders like Parkinson’s, Alzheimer’s, Huntington’s, as well as depression and chronic fatigue [2][3][4]. A 2024 study found that women who consumed creatine- rich diets were less likely to report irregular menstrual periods or pelvic infections, or need hysterectomy, oophorectomy (surgical removal of one or more ovaries), or hormone replacement therapy [5].
Creatine and pregnancy
Interestingly, creatine produced by the body is strongly influenced by estrogen and progesterone. Creatine levels are highest during the menstruating years, and decrease with age and with pregnancy. The lowest levels of creatine are during the first 20 weeks of pregnancy, likely due to depletion because the growing baby is requiring so much energy from the mother to grow rapidly in those first few months [1]. Researchers hope to look at how creatine is used by the uterus for energy to explore the possible links between creatine and embryo implantation, as well as uterine contraction strength during labor [6].
Animal trials show clear benefits of creatine supplementation during pregnancy
While there are few trials studying the effects of creatine (or, really, anything) on pregnant women, there are many creatine trials with pregnant animals. Consistently, supplementing the pregnant animal mother with creatine has been shown to confer a “protective effect against fetal death and organ damage associated with intrapartum hypoxia” [2]. Intrapartum hypoxia refers to situations when the baby’s brain and other vital organs do not get enough oxygen and nutrients before, during, or after birth. This can cause stillbirth or developmental disabilities. While creatine does not предотвратить the conditions that may cause intrapartum hypoxia, these studies indicate it may reduce their effects.
How creatine supplementation by pregnant women may help babies in the womb
Low creatine levels in pregnant women have also been linked with low growth in babies, likely caused by the immense energy demands from the placenta, uterus, and baby. One case study followed a pregnant woman at 20 weeks gestation with an AGAT deficiency (inability of her body to create its own creatine) when her obstetrician was concerned about low fetal growth following a noticeable decrease in creatine levels in both her blood and urine. After supplementing the patient with 3g of creatine daily, she delivered a healthy baby at 35 weeks that scored 25th percentile for birthweight and achieved typical developmental milestones by one year old [7].
Possible uses of creatine for postpartum women
Not only could creatine supplementation be beneficial to pregnant mothers, it may also have some benefit for postpartum women as well, specifically by reducing likelihood of postpartum depression and mitigating the effects of sleep deprivation. Before exploring these potential benefits, a word of caution is in order for breastfeeding moms. While breast milk naturally contains approximately 9% of baby’s daily creatine requirement, levels in milk from mothers who themselves supplement with creatine have не been measured [8]. A breastfeeding mom who wants to start creatine supplementation should check with a healthcare professional first.
Reduction of depression symptoms
Women are twice as likely to suffer with depression than men—rates increase starting around puberty (especially during the luteal phase of the cycle), postpartum, and during menopause [9]. Creatine has not yet been studied in relation to postpartum depression (PPD) specifically, but there is reason to believe it may help women suffering from (or help prevent) PPD.Some research indicates a connection between depression severity and creatine levels in the brain, suggesting an inefficiency in the way those individuals either store or expend creatine for the energy needed for proper brain function and mood balance [1]. In fact, women in general have been tested as having lower creatine levels in their frontal lobes, the part of the brain that controls mood, emotion, cognition, and memory compared to their male counterparts [1].
Research shows that, combined with prescribed antidepressant medication, 8 weeks of supplemented creatine led to a 56% decrease in the average score on the Children’s Depression Rating Scale-Revised in female adolescents. There were very similar results in otherwise healthy adult females who took the Hamilton Depression Rating Scale who saw improvements after only two weeks of taking 5g of creatine per day [1]. Even in individuals whose bodies are resistant to antidepressant medication, creatine supplementation of 10g per day has been linked to a decrease in depressive symptoms [2].
Mitigating the effects of sleep deprivation
While some postpartum mothers will struggle with PPD, all experience sleep deprivation. Supplementing with creatine has been shown to raise levels of alertness, decrease sleepiness-related risks, increase cognition levels, and improve sleep quality—these are especially important for new mothers!
The increased brain activity to manage the stress of having a newborn along with a decrease in restorative sleep for the brain requires greater energy stores for the brain to pull from to continue to function properly [1]. One небольшое исследование kept test subjects awake for 24 hours before giving them one large single dose (in an amount not specified in the press release from the research study) of creatine. Results showed that after three hours, the brain started processing the energy from the creatine so efficiently that cognitive tests run on the subjects showed marked improvement over their pre-creatine scores. Peak cognitive performance was reached four hours post-administration, but improvements were observed for up to nine hours.
Creatine for postmenopausal women
Post-menopausal women may also benefit from taking creatine. A common concern for women as they age is osteoporosis, a disease where the bones become more fragile and prone to breakage due to the decrease in estrogen during menopause [1]. Another less-talked-about concern for older adults is sarcopenia—the progressive loss of muscle mass and strength starting around age 40. Combined, a decrease in both muscle mass and bone strength dramatically increases the risk for falls which can lead to injury, disability, or death.
In sedentary adults, one can expect an approximately 8% decrease in muscle mass per year after the age of 40. While creatine supplementation в одиночку does little to improve either bone density or muscle mass, creatine in conjunction with physical activity—especially resistance training, since that puts the most pressure on both bones и muscles—has shown positive effects for postmenopausal women.
What research studies in post-menopausal women show
One study compared the effects of resistance training on bone density on two groups of post-menopausal women—one group taking creatine and one not. The creatine group took 0.1g/kg bodyweight per day for one year while performing whole-body resistance training and saw a reduction in the amount of bone density loss compared to the control group performing the same exercises [2].
Another study of women undergoing resistance training compared a non-supplementing group with a supplementing group to measure the effects on muscle mass. While both groups did resistance training, the group of post-menopausal women taking 5g creatine per day over 12 weeks saw a significant increase in muscle mass compared to the control group that was not supplemented [2].
How much creatine should women take?
Согласно Гарвардское здоровье, creatine monohydrate is the form that’s been studied and proven effective. They recommend 3-5 grams per day for the general public. Andrew Huberman, the neuroscientist mentioned in part 1, заметки that for individuals under 180 pounds, 5 grams of creatine supplementation per day may be appropriate. Remember, as mentioned above, that women tend to have much lower levels than men. Neither Harvard Health nor Huberman’s article distinguish between recommended amounts for men vs. women. Also keep in mind that effects of creatine supplementation on breastmilk concentration haven’t been studied. Given the above, if you want to try supplementing with creatine, get in touch with your healthcare professional about dosage.
If you do supplement creatine, be sure to drink enough water
Since creatine works in part by drawing water into the cells to hydrate them, it’s particularly important to avoid dehydration while supplementing. The old tried-and-true advice of shooting for pale yellow or straw-colored urine holds here as well. If your urine is dark yellow or even amber-colored, it’s time to up your water intake.
Also be aware that creatine supplementation sometimes causes water retention (water weight) early on. This is due to the cells rapidly absorbing water and may look and feel like bloating in the belly and/or puffiness in the arms or legs. These effects should be temporary (and if they are not, check in with your healthcare professional).
Итоги
Creatine may be a promising supplement for women throughout their reproductive years. With evidence supporting its use in treating depression, mitigating sleep deprivation’s effects, as well as protecting preborn babies from hypoxia and postmenopausal women’s bone mineral density, upping creatine intake (through diet or supplementation) may have something to offer everyone. This may be especially the case for pregnant, postpartum, and postmenopausal women. As with starting any new medication or supplement, check with your healthcare team to ensure creatine is right for you.
This article was updated January 2, 2025, to add two citations about how creatine may improve male fertility by impacting sperm metabolism, as well as how creatine may be a treatment for Alzheimer’s.
