@dr.emily.nutrition: CREATINE FOR WOMEN — WHAT THE SCIENCE SAYS 🧠💪 Creatine is no longer just for gym bros — it’s one of the most effective supplements for women too. 🩷 Premenopause: Studies show 3–5 g/day can improve muscle strength, exercise performance, and even support mood and cognition. Women tend to have lower baseline creatine stores, so supplementation can help fill that gap. 🩷 Menopause: Creatine (alone or with resistance training) may help maintain muscle, bone health, and cognitive function as oestrogen declines. Higher doses — up to 0.3 g/kg/day — have shown benefits in postmenopausal women. 🩷 Pregnancy: Animal and early human data suggest creatine supports energy demands and may have neuroprotective effects for the baby — but research in humans is still limited. Dietary sources (like fish and meat) are safe, but supplements aren’t routinely recommended just yet. OVERALL: Creatine is safe and effective for most women outside of pregnancy when taken at standard doses (3–5 g/day). Always choose a high-quality, third-party-tested product. 📚 Sources: International Society of Sports Nutrition (ISSN), Smith-Ryan et al., 2021; Forbes et al., 2022; Solis et al., 2023. #Creatine #WomensHealth

🫪 :

I'm the #1 creatine hater. I took it for one month with no benefits ( I know it's a short time to see results) on the other hand my entire abdomen was so bloated and I looked so puffed up, people asked how many MONTHS pregnant I was.

C :

Can it cause endometriosis or lead to it though?

Masha-la-la :

Would you consider doing a list of supplements that are scientifically proved to help women? There are so many and it’s getting too confusing

Kelly :

Been using it for 8 months (5gr/day) and I absolutely love it. It helps with hydration, muscle recovery, my mood is more stable, lot less brain fog. There’s def not enough studies on women obviously but it’s coming out slowly 💕

noturvi0let :

As a weight lifting gal, creatine genuinely changed the game for me physically. As a hairstylists who’s constantly yapping, it’s helped my mental health by a landslide

Fran Parrock :

I took creatine for 2 weeks and I was so itchy and red whenever I took it. Is there a brand out there that is more natural and won’t cause the itching?

Nathalie :

I've taken creatine but it made my endometriosis pain worse. Someone else said it & I figured I'd stop for 3 weeks & see what happened. Safe to say pain-wise I'm doing a lot better now. Purely anecdotal evidence obviously, but I feel better without it

Elizabeth Lee :

You forgot to mention people with asthma should not take it. it can cause worse asthma symptoms.

Janelle Alise :

creatine produces atp in our muscles and research is showing its creating it in our brains 🧠 it could help with our brain fog for my fellow adhd-ers 😆 again there's still more research needed on women

Lila :

I love you girl, this helps me so much you have no idea <3

Mi.Amor.no :

Alice :

There are studies that point towards creatine not being beneficial for women with endometriosis. I have a fibroid so I stay away from it, haven’t seen studies on how creating affect women with fibroids.

ruffles1861 :

I have been taking creatine at 0.1g per kg of body weight for around one month. I run and train and I find it has made a big difference to my strength but not cognition!

Rylie Vaccaro🌴 :

I've been using it for 3 months and its been amazing. I work out everyday, and am starting to feel less effect. should I up the dosage to 10mg?

Jade 🍃 :

I’m in my menstruation era and a Pilates girl, and I’ve noticed the benefits of creatine in my mood, I’m more stable, and my daily energy!!! I recommend it A LOT!!! 🔥

Carla :

I do calisthenics and I started taking it for more endurance and repetitions. I've hit the 8 month mark of discipline in this sport and I noticed I needed a boost, so I started taking creatine and it's a game changer: better mood, more energy in general (I felt very tired before anything), strength and more muscle. I love it!

artly_aesthetic :

i have PCOS and insulin resistance and my doctors have recommended me creatine

fiammy :

always interesting ✨ you are brilliant 💜 thank you for bringing real girl science online

How to be Lee Nok? :

Did you read my mind? I'm looking into buying creatine and this has been very informative. thank you

Héctor M Cabrera :

what benefits can you say it would give my 56 y/o mum with 2 jobs and sleep deprived? I've read a lot about it helping protect the brain, but does it help in women? Trying to make my mum last me as many years as possible, thanks!

Amanda Hagström :

I’m interested in how it works if you’re on birth control

Ravedoc :

I tried it, and it gave me such a dry mouth and I felt like I was dehydrated af even tho I drank 3L of water. I tried it over a few days but no my Body doesnt like the extra creatine

jccnm :

But what’s the best way to consume it?

LittleLemoney :

I've always heard it's bad for women with endometriosis though. is this true?

Michi Ando :

have you seen if there's a best time to take it? like in the morning, post workout etc?