Why you need to be taking creatine!

I don't often talk about supplements and I believe you should always try to get the nutrients your body needs as best as you can from real food. However, creatine is one which I do recommend. As one of the most researched supplements out there, it's hard to argue with the benefits you get from taking it, especially if you're a female and/or a vegan/vegetarian like me.

What is it?

Creatine is a naturally occurring substance found predominantly in muscle cells, as well as in the liver, brain and kidneys. While it can be obtained in small amounts from sources like meat, fish, poultry, eggs and dairy, supplementing with creatine monohydrate is more efficient and cost-effective.

Creatine provides us with immediate energy for movement, unlike carbohydrates and fats which take longer to break down. Fat necessitates oxygen for breakdown, making it unsuitable for high-intensity workouts where energy demand exceeds the rate at which carbohydrates or fats can be oxidised. Carbohydrates can be partially broken down without oxygen (anaerobic metabolism), this leads to the accumulation of lactate, causing that painful ache we've all encountered at some point and delaying further exercise. The creatine phosphate system delivers instant energy and is used during the initial moments of exercise.

As well as performance benefits, creatine supplementation has been associated with increased muscle size, training recovery, anabolic hormone levels, muscle cell hydration, cognitive function and improvements in neurological conditions like dementia and depression. People with low levels of creatine (vegetarians or vegans plus women) stand to benefit the most from supplementing but it is very unlikely any of us are saturating our creatine stores enough via diet alone.



Many women, including myself for an extended period, have hesitated in taking creatine due to concerns that it may lead to excessive muscle mass, making them bulky, or water retention causing bloating or weight gain. I want to address these misconceptions so that women have all the facts and don’t miss out on the benefits they could gain by taking creatine.

Creatine for strength and performance:

Research indicates that creatine supplementation is particularly beneficial for individuals engaging in high-intensity, short-duration activities or repeated bursts of high-intensity exercise with brief rest intervals, such as resistance training and plyometric exercises. Phosphocreatine not only buffers the hydrogen ions that build up during intense workouts – leading to muscle burnout and fatigue – but having higher creatine reserves can postpone the moment when it gets too hard and you need to ease off. Adequate intramuscular stores enable you to push yourself harder, resulting in increased strength, power and speed improvements from your exercise sessions.

For women navigating through and beyond the menopausal phase, recent research suggests that incorporating creatine supplementation into their routine may offer substantial benefits. These benefits primarily include combating the natural decline in muscle mass, bone density and overall strength that often accompanies menopause. This supplementation appears to be effective due to its effects on reducing inflammation, oxidative stress levels and specific serum indicators associated with bone loss. Furthermore, it has been noted to support increased bone formation, presenting a promising avenue for promoting musculoskeletal health during this stage of life.

With 95% of all creatine being stored within the skeletal muscles, for women supplementing with creatine may be the most effective method to guarantee optimal saturation of creatine reserves. It’s possible that through supplementing you can enhance your creatine stores by up to 20%.

Creatine for brain function:

Creatine supplementation has also been linked to various benefits beyond enhancing physical performance and research suggests it may also play a role in supporting certain aspects of brain function. One example is its potential to help manage mood swings throughout the menstrual cycle. During the luteal phase, when oestrogen and progesterone levels rise, the body requires additional creatine to support the various chemical signals between hormones, endocrine glands, and the nervous system, thereby influencing mood. A better supply of creatine would aid its efficiency.

Furthermore, by replenishing brain energy levels and promoting homeostasis, this supplementation can be particularly beneficial for menopausal women who are susceptible to increased inflammation. Studies also suggest that women suffering with depression who added 5g of creatine to their daily antidepressant treatment responded more quickly and achieved remission of depression at a higher rate compared to those who only took the antidepressant.

This indicates a broader range of potential advantages associated with creatine consumption beyond its commonly known effects on strength and exercise performance.

How to take:

Typically creatine monohydrate is taken daily in a 5g dose to saturate tissues gradually. The tasteless and odourless creatine powder is cost-effective and can be mixed into your smoothie, breakfast oats, or protein shake without detection. In the past, athletes would begin with a loading phase of about 20g per day for 6 days when using creatine, resulting in initial water retention and bloating within the first 3 days. Yet, lower doses of 2-5g per day do not affect overall body weight, but instead adjust fluid distribution. While some bloating may occur initially with higher doses, this will fade and prove beneficial in the long run. As creatine is stored in the muscles, it enhances muscle fullness by retaining water, yet this effect is minor and can actually make individuals appear leaner due to more defined muscles.

If you want help deciphering the research so that you can navigate the balance between what’s optimal for performance vs. what’s practical for you and your lifestyle, EmpowHer.6 provides strength training workouts with coaching support on a user friendly app. Find out more here.