{"id":17181,"date":"2025-07-23T05:27:18","date_gmt":"2025-07-23T05:27:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/17181\/"},"modified":"2025-07-23T05:27:18","modified_gmt":"2025-07-23T05:27:18","slug":"what-is-creatine-and-should-we-all-be-taking-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/17181\/","title":{"rendered":"What Is Creatine? And Should We All Be Taking It?"},"content":{"rendered":"

It feels like everything that was once gym-bro coded is now going mainstream. First, it was strength training<\/a>. Then, more protein.<\/a> Next up? Creatine, a supplement regularly recommended by personal trainers to support muscle synthesis (growth and recovery). Intrigued? Us, too. Here’s everything you need to know about creatine, including the potential benefits and what to look out for when you\u2019re considering taking it.<\/p>\n

What is creatine?<\/p>\n

\u201cCreatine is a natural compound that’s found in our muscles and brain,\u201d says Michelle Cardel<\/a>, PhD, MS, RD, and chief nutritional officer at Weight Watchers. \u201cIt’s incredibly well researched and plays a critical role in how our cells metabolize energy. It can help build lean muscle mass and has been shown to improve athletic performance.\u201d<\/p>\n

It acts as an energy well of sorts: the more you have, the more you\u2019re able to push through lifting heavy weights, sprinting for short periods of time, and reaching your maximum effort and exertion zones. It\u2019s a non-protein amino acid, meaning it works as a building block for neurotransmitters (the messages our cells send to one another), and also supports healthy metabolic function.<\/p>\n

Is creatine beneficial for women?<\/p>\n

For a long time, supplementing with creatine seemed suitable only for those trying to drastically alter their body composition, gain sizeable muscle mass, or train at an elite level. And, really, only if you were a man. The reason for the gender split? A lack of research into the benefits of creatine when it comes to women. \u201cIt\u2019s often spoken about for muscle strength and performance, but most of the studies have only looked at young, healthy men,\u201d Myota gut health dietitian Dr. Caitlin Hall<\/a> explains to me. \u201cThat\u2019s a real research gap. Women\u2019s bodies store and use creatine differently from men’s. We have lower total creatine stores but slightly more inside muscle cells. This could change how women respond to supplementing with it, and some research even suggests we might need a higher dose to see the same benefits.\u201d<\/p>\n

Creatine for post-menopausal symptoms<\/p>\n

On social media\u2014the most hallowed and unhinged of places\u2014creatine is regularly listed as one of the supplements menopausal and post-menopausal women<\/a> could benefit from taking, with clearing brain fog and helping with fatigue cited as positive side effects. \u201cIn studies on menopausal and post-menopausal women, creatine has been shown to help with body composition (the ratio of fat tissue to muscle and bone) and bone density,\u201d GP and women\u2019s health expert Dr. Shirin Lakhani<\/a> tells me. Dr. Cardel describes this information as \u201cemerging,\u201d adding: \u201cdata says<\/a> it might improve certain aspects of cognitive functioning, especially in situations of sleep deprivation. It looks like it might be able to help with memory, attention, and information processing speed.\u201d<\/p>\n

Considering the fact that women lose 0.6% of their muscle per year after menopause, supplements that help maintain muscle mass are welcome. However, Hall is quick to add that creatine, while useful, is not a shortcut. Instead, she says, it works most effectively alongside:<\/p>\n