Named a popular supplement that improves women's health

Creatine - one of the most popular sports supplements, traditionally associated with muscle mass gain and strength increase. However, new research shows that its potential benefits go far beyond fitness and may be particularly significant for women - from maintaining muscles and bones to improving cognitive functions, sleep, and mood. This is reported by The Conversation portal.

Creatine is a natural compound that is synthesized in the body from amino acids, and also comes from food, primarily from meat and seafood. It plays a key role in short-term energy supply to cells, especially during intense workouts. According to research, regular intake of creatine can increase training efficiency by approximately 20% due to faster recovery between sets.

The body uses about 2-4 g of creatine daily, but the reserves of this substance are limited, so it needs to be constantly replenished. Getting the necessary amount only from food is difficult: about 1 kg of raw meat or fish contains 3-5 g of creatine, while thermal processing reduces its concentration. Therefore, supplements remain the most stable source.

Previously, most creatine studies were conducted with men, but in recent years interest in its effects on the female body has grown significantly. Scientists note that women, as well as vegetarians and vegans, typically have lower levels of creatine in their diet and, consequently, in their body. At the same time, women's muscle creatine stores may be somewhat higher, which can affect the speed and nature of the response to the supplement.

The most studied form is creatine monohydrate. Taking 3-5 g per day allows gradually increasing its level in muscles over 2-4 weeks. A faster effect is achieved with the so-called loading phase - about 20 g per day for a week, followed by a transition to a maintenance dose.

Importantly, creatine does not lead to fat gain and does not make the figure "too muscular," which women often fear. At the same time, specialists emphasize: creatine is not a universal remedy, and further research focused specifically on the female audience is needed to confirm all effects.

Nevertheless, data already indicates that moderate creatine intake combined with an active lifestyle and strength training can be an accessible and inexpensive way to support women's health at different stages of life.