This article examines the effects of creatine on women's health.
Creatine supplementation in women has attracted attention for its potential benefits beyond muscle growth, including reproductive health, cognitive health, and aging. As women have distinct physiological differences from men, influenced by hormonal fluctuations during perimenopause, pregnancy, and menopause, these factors must be taken into account for their effect on creatine metabolism.
CREATINE IN PREMENOPAUSE
The menstrual cycle consists of two distinct phases: the follicular phase and the luteal phase. These phases are characterized by fluctuations mainly in estrogen and progesterone, which cause many of the physiological changes that occur during the cycle and can also affect creatine metabolism.
Recent studies show that dietary creatine intake in women is suboptimal, which is associated with a higher risk of oligomenorrhea, pelvic infection, hysterectomy, and oophorectomy.
The molecular structure of creatine allows water molecules to bind and transport this water from the extracellular fluid to the intracellular space.
Cyclical changes during the menstrual cycle, particularly in the luteal phase, cause changes in fluids with greater extracellular fluid retention, often leading women to report feelings of bloating.
Studies have shown that creatine supplementation can improve total body water by transporting extracellular fluid into the cell, particularly during the luteal phase, regardless of hormonal contraceptive use and without changes in body weight, suggesting that creatine monohydrate as a dietary supplement may be beneficial for promoting cellular hydration.
In a recent study, creatine intake (20 g/day for 5 days) led to improvements in phase angle, an indicator of cell mass and health, during the follicular phase and luteal phase.
CREATINE AND SLEEP IMPROVEMENT
Sleep disorders are a significant factor in the mental health challenges faced by young women. Many studies show that creatine supplementation may have beneficial effects in indicators of brain health and function, with a possible effect on sleep, as it may influence cognitive processes related to sleep deprivation, which potentially has significant implications for the quality, continuity, and quantity of sleep.
By supporting sleep regulation, creatine supplementation may offer a new approach to improving the mental health of young women.
CREATINE AND PREGNANCY
There is growing evidence of changes in creatine homeostasis during healthy human pregnancy, as well as during pregnancy complications associated with hypoxia or restricted nutrient supply to the developing fetus.
A recent analysis found that approximately 6 out of 10 pregnant women in the US consume creatine below the recommended amounts for an adult woman, while another data evaluation found that women with suboptimal creatine intake had a higher risk of obstetric problems.
Finally, adequate creatine intake (7-8 mg/kg/day) during the first 1,000 days of life may also be critical for children's long-term well-being, as analyses appear to show a relationship between dietary creatine consumption and head circumference in children aged 0-2 years.
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