BEYOND MUSCLE: THE SURPRISING BENEFITS OF CREATINE FOR WOMEN

When most people hear the word “creatine,” they think of athletes chugging pre-workout shakes and bodybuilders pumping iron. But it’s time we reframe creatine as more than just a gym supplement—especially for women. This powerhouse compound offers far-reaching benefits that extend beyond muscle strength, supporting everything from brain health to hormone balance. And it is one of my personal non-negotiable faves that I have on the daily!

Here’s why adding creatine to your wellness routine might just be one of the smartest moves you make.

WHAT IS CREATINE?

Creatine is a naturally occurring compound stored in our muscles and brain. It plays a key role in producing energy, especially for short bursts of high-intensity activity. While your body can make some creatine on its own, it’s mostly obtained from animal products like red meat and fish.

However, like many nutrients we need – our bodies can often do with a little extra top up which is why I LOVE PUSH Gummies and take them post-workout (and every day for my brain health). Supplementing with creatine ensures your body has enough of this energy-boosting molecule, but its impact extends far beyond physical performance.

THE RESEARCH BEHIND CREATINE

Creatine is actually one of the most researched supplements in the world. It has been studied for over 50 years and proven to be 100% effective for brain function and muscle development. Beyond these, it has been shown to have a variety of other benefits, including:

– Supports brain function
– Boosts energy production
– Improves bone density
– Reduces muscle wasting
– Provides neuroprotection
– Enhances memory and cognitive function
– Facilitates rehabilitation from injuries
– Improves hydration of cells
– Lowers myostatin levels
– Promotes anabolic hormones
– Helps to lower blood sugar
– Enhances overall performance
– Supports methylation
– Contributes to sperm, eye, digestive, and skin health

But let’s dive into why this supplement is extra supportive for females…

WHY CREATINE ISN'T JUST FOR MUSCLE BUILDING

1. Cognitive Support & Brain Health
Creatine supplementation can enhance brain function and mental clarity by improving energy production in brain cells. This can help with:

– Memory: Especially useful during mentally demanding periods or as we age.
– Focus and concentration: Great for those experiencing brain fog, a common symptom of hormonal imbalances.
– Mood regulation: Creatine may help alleviate symptoms of depression by supporting neurotransmitter function.

Why it matters: If you feel scatterbrained or low on energy during certain phases of your menstrual cycle, creatine could offer the boost you need to stay sharp and motivated. I actually notice a difference on the days I may forget to take it in terms of cognitive function.

2. Hormonal Health & PMS Relief
Creatine can play a supportive role in managing PMS symptoms and hormonal imbalances. Since it helps the body produce energy more efficiently, it can offset the fatigue, brain fog, and mood swings often associated with premenstrual syndrome. Additionally, creatine’s ability to enhance neurotransmitter function may help stabilise mood fluctuations.

Why it matters: If you struggle with low energy or mood dips during your luteal phase (the two weeks before your period), creatine may help smooth the hormonal roller coaster.

3. Bone Health & Menopausal Support
For women entering perimenopause and menopause, the decline in estrogen can result in decreased bone density and a higher risk of osteoporosis. Research suggests that creatine supplementation, combined with resistance training, may improve bone strength and reduce the loss of lean muscle mass during ageing.

Why it matters: Adding creatine to your routine during midlife can protect your bones and muscles, helping you maintain strength and vitality well into the future.

4. Energy and Recovery
Creatine doesn’t just support energy during workouts—it also reduces post-exercise fatigue and speeds up recovery. This means you can stay more active and consistent with your routine without hitting a wall of exhaustion.

Why it matters: Whether you’re lifting weights or managing the daily grind, creatine helps keep your energy levels stable so you can stay on top of your game.

HOW TO ADD CREATINE TO YOUR ROUTINE

If you’re curious about trying creatine, here are a few things to keep in mind:

– Dosage: A typical dose is 3-5 grams per day. Most research supports daily use for long-term benefits.
– Timing: You can take creatine at any time of day, though many people include it in their post-workout routine.
– Type: Look for creatine monohydrate, the most well-researched and effective form. My favourite is the PUSH Gummies which you can find online here, they have even given me a special discount code SHWELLNESS for you! Their ingredients are super clean and 100000% SHWellness approved!

Pro tip: Creatine is tasteless and dissolves easily in water, coffee, or smoothies, making it easy to add to your routine without any fuss.

THE BOTTOM LINE

Creatine isn’t just for bodybuilders—it’s for any woman looking to support her brain, hormones, bones, and energy levels. Whether you’re managing PMS, navigating menopause, or just want to feel sharper and more energised, creatine offers a range of benefits that go far beyond muscle health.

By adding this supplement to your wellness toolkit, you’re giving your body extra support to thrive—inside and out.