Women over 40 may benefit from creatine since they naturally store less as they age.Creatine boosts brain energy to support better memory, focus and mental sharpness.It helps strengthen bones, build muscle and reduce inflammation as women age.<\/p>\n
Creatine<\/a> has become one of the most talked-about supplements, and many people are adding it to their daily routines. While most research has focused on men, emerging research suggests females\u2014especially those over 40\u2014could benefit from consuming it regularly, too. \u201cWomen tend to have lower creatine stores than men, which means they may experience even greater benefits from supplementing,\u201d says Marie Spano, M.S., RD, CSCS, CSSD<\/a>. In fact, women naturally store 70% to 80% less creatine in their bodies than men and tend to consume fewer dietary sources of creatine, such as red meat and seafood. As people age, creatine intake tends to decline even further, making supplementation a compelling option.\n<\/p>\n So what exactly is creatine, and how can it help support women over 40? Let\u2019s dig into the science.\u00a0\n<\/p>\n What Is Creatine? <\/p>\n Creatine is a compound found in every cell of the body. It\u2019s naturally produced from amino acids and stored primarily in muscle tissue. Simply put, creatine provides your body energy. It helps your body replenish energy during periods of high demand, such as intense exercise, or when energy is limited, such as during mental fatigue or sleep-deprivation.\u00a0\n<\/p>\n You can get creatine from protein-rich foods<\/a> like meat and seafood, but it\u2019s also available as a dietary supplement. Most supplements come in powdered form that can be mixed with liquids, though you can also find gummies, tablets and capsules. Because it\u2019s difficult to get enough creatine from food alone to boost your body\u2019s stores, supplements can help fill in the gap.\n<\/p>\n Can Support Better Memory\u00a0 <\/p>\n While you might not notice memory changes in your 40s, it never hurts to give your brain a little extra boost\u2014and that\u2019s where creatine can come in. \u201cStudies suggest that creatine doesn\u2019t just fuel muscles: it may also support sharper memory, better focus and faster thinking,\u201d notes Spano.\u00a0\n<\/p>\n Leslie Bonci, M.P.H., RD, CSSD, LDN<\/a>, agrees. \u201cCreatine in the brain is increased with supplementation. That increase can improve cognitive function, especially memory,\u201d she says.\u00a0\n<\/p>\n Studies have found taking creatine may improve memory in healthy people, with even greater benefits seen in older adults. These effects occur because creatine supports your brain\u2019s energy systems, increasing levels of phosphocreatine and ATP\u2014the main energy sources your brain cells use. Creatine also supports your mitochondria, your cell\u2019s \u201cpowerhouses,\u201d helping them produce more energy more efficiently. This extra energy helps your brain perform at its best. Interestingly, research shows taking more than 5 grams per day doesn\u2019t appear to provide additional benefits, so smaller doses may be enough to support better memory.<\/p>\n May Increase Bone Density <\/p>\n Women are at greater risk of developing osteoporosis as they age, and bone density naturally begins to decline after age 40. Creatine may play a role in supporting bone health by stimulating osteoblasts, the cells that are responsible for building bone. When these cells are more active, they release a protein called osteoprotegerin, which slows down osteoclasts, the cells that break down bone. The result? Less bone loss and stronger bones.\n<\/p>\n One study in postmenopausal women found that those who took 8 grams of creatine per day, combined with strength training, preserved more bone density in the hip than those who didn\u2019t take creatine. These women also showed improvements in bone geometry, suggesting stronger bones.\n<\/p>\n Helps Promote Muscle Mass & Strength\u00a0 <\/p>\n Women who lift weights may better preserve their strength by taking creatine. \u201cPairing creatine with resistance training can help women gain more muscle and strength compared to resistance training alone,\u201d shares Spano. \u201cThis gives women an important edge for staying strong, independent and active as they age.\u201d\n<\/p>\n As we age, we naturally lose not only bone density but also lean muscle mass and strength, which can increase the risk of sarcopenia<\/a>, age-related muscle loss. Combining creatine with resistance training can help counteract this process.\u00a0\u201cCreatine is most effective for women who do resistance training, but it can also result in greater muscle strength and power in women regardless of training,\u201d adds Bonci.\n<\/p>\n Research shows that starting with a short, few-day loading phase is most effective for boosting strength. After that, a daily dose of around 5 grams is enough to support both upper and lower body strength. Even taking creatine only on workout days (instead of daily) has been shown to lead to noticeable increases in muscle mass and strength.\n<\/p>\n May Reduce Inflammation\u00a0 <\/p>\n Berries and fatty fish often get all the credit for their antioxidant and anti-inflammatory benefits (and for a good reason)\u2014but creatine may deserve a spot on that list too.\u00a0\n<\/p>\n