Should women take creatine? | Exercise.com Learn: Your Fitness Business Resource

Should women take creatine?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Creatine is an amino acid that occurs naturally in the body, and it’s perfectly safe for women to take, as well as men.
  • Creatine can aid with a woman’s exercise routine in building and maintaining muscle mass.
  • Short-term side effects of creatine for women, as well as men, include water retention and dehydration, but these can be easily managed.
Some women avoid taking creatine because they are unsure of what it actually does and if it is safe to take. But women can safely use creatine, and many women do.

The purpose of creatine is to increase energy so workouts are more productive and long-lasting. However, some creatine supplements that are not specific to women can cause water retention.

Creatine supplements can be great for men or women in conjunction with an exercise plan that fits your lifestyle and goals.

Creatine can improve muscle mass and muscle definition, but there are some people who should not include creatine in their daily routine:

  • Children
  • Women who are pregnant or breastfeeding
  • People with a history of bipolar disorder

Those who are on medications or are using herbal supplements should check with a pharmacist first to see if creatine use will interact with anything they are using.

Of course, supplementation is only one part of a healthy lifestyle. Exercise is even more important. Go PRO today for access to certified personal trainers, workout plans, and more. 

What Is Creatine?

Creatine, as seen in the video above, is actually a naturally occurring amino acid in the body. The human body produces creatine in the kidneys and liver. It’s used to provide energy for the muscles of the body.

Most of the creatine the body makes is found in the muscles, however, small amounts are also in the liver, brain, and kidneys.

How Is Creatine Used?

Creatine is a dietary supplement available to be taken orally in the form of capsules, tablets, powder, lozenges, and wafers. You can take creatine in two phases called loading and maintenance.

If you choose to follow the two-phase process of taking creatine, it might look something like this:

  • During the loading phase, which typically lasts five to seven days, the amount taken can be between 15 and 20 grams per day. Each dosage should not exceed five grams. Another amount that can be taken during a four-week loading phase has a smaller dosage of three to five grams per day.
  • During the maintenance phase, you split these servings into one-tenth of what you were using during your loading phase. Maintenance phase can last as long as you want to see the benefits of the creatine usage.

You do not need to load and maintain, though. You can opt to simply take consistent dosages of creatine throughout your exercise routine.

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What Is Creatine Used For?

What creatine is best at targeting is the improvement of your workouts — mostly brief, high-intensity workouts that build lean muscle mass. It can also improve performance and strength during athletic activities.

There are some other great uses for creatine that do not revolve around high-intensity workouts. Some use creatine to treat conditions including muscular dystrophy, multiple sclerosis, and chronic heart failure.

Creatine can also be used to treat high cholesterol and also help people who have creatine deficiencies from disorders preventing them from producing creatine on their own.

What Are Some Potential Side Effects of Creatine Use for Women?

Most people have no problems with creatine. There have been several studies done on the safety of creatine, and as long as the supplement is being used properly, it is considered safe.

However, there are always some people who might suffer some short-term side effects. Some of these side effects include dehydration, diarrhea, upset stomach, and muscle cramping.

The biggest short-term side effect of creatine use for women is bloating and water retention.

However, these side effects have been minimized by the consumption of water. From what studies and surveys have shown, people who use the powder rather than the serum or effervescent powder, have more side effects.

What are some potential long-term side effects of creatine use for women?

The problem with potential long-term side effects is mostly the fact that not very many studies have been done on creatine use over time.

However, what studies have been done have shown positive results.

With those who use creatine in safe amounts over a period of three to nine months, no negative side effects have been found. As long as users maintain safe dosages, creatine should pose no long-term risks to a person’s health.

Before starting any new regimen, it’s important to contact your healthcare professional. It’s also important to take some time to research what supplements you are interested in taking. By doing this you can weigh the pros and cons of incorporating the supplements into your lifestyle.

Frequently Asked Questions (FAQ)

– What are the benefits of creatine?

Creatine helps you build muscle. Research has shown that people with more muscle tend to have a higher metabolism, allowing them to use calories from food intake more effectively. In short, when you have more muscle you burn fat easier.

– Do I have to take supplements?

Unless your doctor has instructed you to take certain supplements, you do not have to take them.

– Are supplements safe?

Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.

  What supplements do I need to take?

No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.

And don’t forget that supplements are just part of total body health. Check out our PRO plan today to see how we can help you stay motivated and focused on a fitness program all year long!

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