{"id":661853,"date":"2026-10-30T16:42:18","date_gmt":"2026-10-30T16:42:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/661853\/"},"modified":"2026-10-30T16:42:18","modified_gmt":"2026-10-30T16:42:18","slug":"why-creatine-is-becoming-a-wellness-staple-for-women","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/661853\/","title":{"rendered":"Why Creatine Is Becoming a Wellness Staple for Women"},"content":{"rendered":"

In the world of wellness and working out, protein reigns. But another key player getting more buzz for muscle-building, energy replenishment, and overall health, beyond the gym, is creatine. You won\u2019t find the compound that naturally occurs in our bodies as prevalently as protein (protein-laced instant ramen took things over the edge), but adding creatine to your daily supplement stack may have significant long-term benefits. Before you do, though, read what experts say the biggest takeaways are and how to safely and effectively incorporate creatine with what you may already be taking.<\/p>\n

According to Michael Fredericson, MD<\/a>, co-director of the Stanford Center on Longevity at Stanford University, creatine plays an important role in how our cells produce and use energy. \u201cOur bodies make creatine from amino acids, and we also obtain it through foods like meat and fish. Most of the body\u2019s creatine is stored in skeletal muscle, where it helps rapidly regenerate ATP, the molecule that powers muscle contractions and other cellular activities,\u201d Fredericson explains to ELLE. \u201cThis is particularly important during short bursts of high-intensity activity, such as lifting weights or climbing stairs. Supplementing with creatine increases the amount stored in muscle, helping improve exercise performance and supporting gains in muscle strength and lean muscle mass when combined with resistance training.\u201d <\/p>\n

Creatine comes in several forms: creatine monohydrate, creatine hydrochloride, and creatine ethyl ester. Creatine monohydrate is the gold standard among the three because, as Fredericson points out, it\u2019s by far the most extensively studied, with decades of evidence supporting its safety and effectiveness. \u201cOther forms are sometimes marketed as having better absorption or fewer side effects, but there\u2019s currently no convincing evidence that they\u2019re superior to creatine monohydrate,\u201d he adds.<\/p>\n

Even within the gold standard category, Dria Murphy, wellness curator, expert, and founder of By Dria<\/a>, says that not all creatine is created equal. \u201cThe biggest thing for me is quality…so I always look for high purity standards and third-party testing,\u201d she says.<\/p>\n

What are the benefits of creatine?<\/p>\n

The biggest is muscle strength and performance, which Murphy says was her reason for starting the supplement. \u201cIt helps your muscles replenish energy during exercise, so you can get more out of your workouts. There\u2019s also really promising research around brain health and cognitive function,\u201d she also notes. \u201cI have to say, I\u2019ve noticed such a difference in my muscle tone and recovery, and when I don\u2019t take it, I can feel it.\u201d<\/p>\n

To reap the muscle-strengthening benefits and gains in lean muscle mass, Fredericson says creatine intake should be paired with resistance training. While creatine has traditionally been associated with athletes, Fredericson also notes that these benefits relate to healthy aging, too. \u201cMaintaining muscle mass and strength becomes increasingly important as we get older, helping us preserve mobility, physical function, and independence. In our recent review of supplementation in older adults, we found evidence that creatine combined with resistance training can improve strength and certain measures of physical function,\u201d says Fredericson.<\/p>\n

According to the physician, emerging research also suggests creatine may offer some benefits even without regular exercise. \u201cA recent clinical study<\/a> found improvements in lean mass and certain measures of strength in middle-aged and older adults taking creatine without a structured exercise program.\u201d<\/p>\n

How does creatine work with other supplements?<\/p>\n

Creatine works in tandem with other supplements to improve muscle health\u2014and although it\u2019s not yet as ubiquitous as protein, especially outside the gym, its popularity is rising. \u201cWhat I find interesting is the development of formulations that combine creatine with other ingredients to support muscle health through complementary mechanisms,\u201d says Fredericson. He points to Elysium Health\u2019s Creatine+<\/a>, which combines high-purity, micronized creatine monohydrate with beta-hydroxy beta-methylbutyrate (HMB) to help regulate muscle protein metabolism. \u201cIn other words, it helps you keep more of the muscle you build, and pomegranate polyphenols are being investigated for their potential to support mitochondrial function. It\u2019s an approach that considers different biological processes involved in maintaining muscle health as we age,\u201d he adds. The formula also helps promote muscle protein synthesis and reduce muscle protein breakdown. \u201cClinical studies suggest this combination may offer additional benefits for muscle strength and physical function,\u201d Fredericson adds.<\/p>\n

Why has creatine become so popular?<\/p>\n

Within the confines of gym culture, creatine is anything but new. Murphy shares that for so long it was associated with bodybuilders and men\u2019s locker rooms. \u201cIt was never really marketed to women. I think we\u2019re finally looking at it through a much broader wellness lens, especially as more people become interested in longevity and healthy aging. And of course, social media has helped bring that conversation outside of the gym,\u201d she says.<\/p>\n

Fredericson attributes the shift to how people understand the importance of muscle health. \u201cThere\u2019s growing recognition that maintaining muscle strength is essential for healthy aging. We\u2019re also seeing greater awareness of the benefits of resistance training, particularly among women approaching menopause, when hormonal changes can affect muscle mass and strength,\u201d he explains. Creatine fits naturally into this conversation because it\u2019s one of the most extensively studied supplements for supporting the benefits of strength training. \u201cIt\u2019s not a new supplement, but people are recognizing that its applications extend beyond competitive athletics,\u201d says Fredericson.<\/p>\n

What\u2019s the best way to use creatine?<\/p>\n

As popularity has grown, so have available format options. \u201cYou can find it in powders, capsules, and now we\u2019re seeing it pop up in everything from drinks to energy bars. I love taking mine as a powder,\u201d she says.<\/p>\n

For most healthy adults, Fredericson recommends 3 to 5 grams of creatine monohydrate daily, with 5 grams being a well-studied dose, particularly for older adults.<\/p>\n

Both Fredericson and Murphy stress that consistency is more important than the time of day you take it. So there\u2019s no need to take it immediately before or after a workout. \u201cI think the easiest way to stay consistent is to make it part of a routine you already have. I love taking mine with electrolytes and colostrum, which is actually how Dria Water came to be. Creatine helps draw water into your muscle cells, electrolytes help maintain fluid balance, and colostrum can support gut and immune health,\u201d says Murphy.<\/p>\n

You also don\u2019t need to start with a high-dose loading phase. According to Fredericson, taking a moderate daily dose can increase muscle creatine stores over approximately three to four weeks. He also notes that creatine works best when combined with regular resistance training, adequate protein intake, and good overall nutrition.<\/p>\n

As previously mentioned, clinical studies suggest that pairing creatine with HMB may provide additional benefits for muscle strength and lean muscle mass, as HMB works through mechanisms complementary to creatine. \u201cI also recommend choosing a high-quality product with transparent dosing and independent quality testing,\u201d says Fredericson.<\/p>\n

Are there side effects to taking creatine?<\/p>\n

Creatine monohydrate has been extensively studied and has a strong safety profile in otherwise healthy adults when taken at recommended doses. However, Fredericson says some people experience temporary weight gain from increased water retention within muscle cells, which isn\u2019t the same as gaining body fat. Others may experience mild gastrointestinal discomfort, particularly when taking large doses. \u201cThese effects can often be minimized by taking a consistent daily dose rather than starting with a loading phase,\u201d Fredericson recommends. One important note is that while clinical studies have not demonstrated that standard creatine supplementation damages kidney function in healthy individuals, anyone with existing kidney disease should consult their health care provider before using it.<\/p>\n

How does creatine impact a woman\u2019s body vs. a man\u2019s?<\/p>\n

Creatine works through the same fundamental mechanism in women and men, supporting the rapid regeneration of energy within muscle cells. However, Murphy explains that women naturally have lower creatine stores than men. \u201cPartly because we tend to have less muscle mass and eat less of the foods that contain it, and research suggests our hormones influence how our bodies use it. As our hormones shift throughout different stages of life, especially during perimenopause and menopause, maintaining muscle mass, strength, and energy becomes even more important,\u201d she explains.<\/p>\n

Hormonal differences and changes across the lifespan may influence muscle metabolism and the response to supplementation. \u201cRecent clinical research suggests that creatine, particularly when combined with resistance training, can help postmenopausal women improve muscle strength and lean muscle mass. We still need more research to understand whether women and men respond differently, but the evidence supports creatine as a useful option for both,\u201d says Fredericson. <\/p>\n

Can you take creatine if you don\u2019t exercise regularly?<\/p>\n

Both Murphy and Fredericson agree that you can absolutely take creatine even if you don\u2019t work out. The strongest evidence for improving muscle strength and lean muscle mass still comes from studies combining creatine with resistance training; however, Fredericson says supplementation can increase creatine stored in muscle even without exercise. \u201cThere\u2019s also growing interest in creatine\u2019s potential cognitive benefits. For example, small clinical studies suggest creatine may help preserve certain aspects of cognitive performance during periods of sleep deprivation,\u201d says Fredericson, noting that this raises interesting possibilities for situations like traveling, when sleep patterns and daily routines are often disrupted. More research is needed to confirm these benefits at standard daily doses. \u201cI wouldn\u2019t view creatine as a substitute for physical activity or adequate sleep, but it may offer benefits beyond exercise performance,\u201d Fredericson advises.<\/p>\n

Is there anyone who shouldn\u2019t take creatine?<\/p>\n

As previously noted, if you have kidney disease or take medications that affect kidney function, speak with your physician first. The same goes if you\u2019re pregnant or breastfeeding, since there isn\u2019t enough research there yet. Lastly, Murphy explains that in healthy people, creatine hasn\u2019t been shown to harm the kidneys, but it can raise creatinine levels on bloodwork, so let your doctor know you\u2019re taking it.<\/p>\n","protected":false},"excerpt":{"rendered":"In the world of wellness and working out, protein reigns. But another key player getting more buzz for…\n","protected":false},"author":2,"featured_media":661854,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[1974,297964,637,589,163,85,46,195853,1975,157456,297963,237453],"class_list":["post-661853","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-content-type-how-to-service","tag-contentid-9549ff81-3728-4cf9-8daa-16e95e755f92","tag-displaytype-standard-article","tag-fitness","tag-health","tag-il","tag-israel","tag-issyndicated-false","tag-locale-us","tag-read_time-8","tag-shorttitle-an-expert-guide-to-creatine","tag-sponsored-false"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/661853","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=661853"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/661853\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/661854"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=661853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=661853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=661853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}