Creatine: A Supplement Gaining Attention

With so many health products available today—like colostrum, chlorophyll, and collagen—it can be quite overwhelming to keep track of them all. Yet, one supplement has stood out among the rest: creatine.

Once a favorite among top athletes, creatine is now becoming increasingly popular on social media. It’s touted as “Natural Fuel,” often highlighted in pre-workout routines and impressive before-and-after transformations. Women, in particular, report that it’s one of the few supplements that deliver real results.

As interest in creatine surges, many are left wondering about its effectiveness, possible side effects, and whether it offers unique advantages for women.

Creatine is a natural compound derived from amino acids. While many people consume small amounts through protein sources like seafood and lean meats, synthetic creatine supplements have become quite popular in the health and wellness industry.

These supplements come in various forms today: pills, powders, chews, and even gummies.

“Replenishing creatine enhances the intracellular creatine pool in skeletal muscle, improving its energy production,” says Sarah Ludge from Sarah Ludge Wellness. “This can lead to benefits like increased strength, power generation, sprint performance, and muscle mass.”

Backing this up, a study found that participants who included creatine in their diet displayed greater improvements in strength and muscle mass after 12 weeks of resistance training compared to those on a placebo.

What’s particularly interesting is that research now suggests creatine may have benefits beyond just sports performance. Recent findings indicate its potential to support brain function, aid healthy aging, and help regulate blood glucose levels.

Although many supplement brands still focus on the strength benefits, some, like Bloom, understand and promote creatine’s broader advantages tailored for women. “Traditionally, creatine has been more recognized in male fitness circles,” notes Erica Tam, senior vice president at Bloom Nutrition. “However, more women are discovering its benefits through research, using it to build lean muscle and enhance cognitive function.”

A 2021 study highlighted that women tend to have creatine stores approximately 70-80% lower than men. This insight prompted Bloom to develop products aimed at addressing that gap.

“At Bloom, we strive to offer a range of wellness options for women to fit into their unique routines,” Tam explains. “Both of our creatine products contain five grams of the most studied form of creatine to deliver reliable benefits in a user-friendly format.”

Last year, they launched a creatine monohydrate powder, ideal for those wanting to adjust their dosage. Recently, they also introduced berry-flavored gummies for a convenient option, especially for those on the go.

As with any supplement, it’s vital to check with your doctor before starting. For detailed insights on the benefits, potential risks, and science behind creatine, registered dietitians have shared valuable perspectives.

Creatine FAQ

So, what exactly does creatine do? Well, it can enhance athletic performance, support recovery, bolster bone health, and even improve mood and cognitive functions, according to expert Eastman.

This supplement facilitates increased energy production in skeletal muscle, allowing you to exercise more intensely and consequently improve muscle mass and strength.

How Does Creatine Help Cognitive Health?

Eastman further explains that creatine is tied to better memory, enhanced attention spans, and quicker information processing. “This is largely due to creatine’s promotional effects on ATP production in cells,” he adds, emphasizing that well-powered neurons contribute to improved brain functions.

Recommended Dosage

According to registered dietitian Sahar Bergis, a daily intake of 3-5 grams of creatine is generally effective for most individuals. “For healthy people, following the recommended dosage seems safe for long-term use,” she notes. It’s advisable to start small, monitor how your body responds, and increase gradually as needed.

Research also suggests that consuming creatine right after a workout might offer better results than taking it beforehand.

Potential Side Effects

Years ago, there were concerns that high doses of creatine could adversely affect the kidneys and liver. However, current research hasn’t supported these fears in healthy individuals. That said, some people may experience mild side effects, such as water retention, which could lead to weight gain, often in the form of lean mass.

Who Should Avoid Creatine?

Certain individuals might need to refrain from using creatine due to potential health issues. This group includes:

• Those with kidney disease or chronic kidney conditions.
• Pregnant or breastfeeding women.
• Individuals with liver disease.
• Children under 18—there’s inadequate clinical data to ensure safety.
• People with uncontrolled hypertension.

What to Look for in a Quality Creatine Supplement?

Experts, like Berjis, advise sticking with creatine monohydrate, the most researched and effective form. Avoid blends that feature a long list of ingredients or unnecessary extras. Instead, choose products from reputable companies that conduct third-party testing and prioritize purity and transparency.