Is Creatine safe for women?

Creatine is one of the most researched supplements out there. In the hundreds of studies done on the safety of creatine, none have ever shown it poses any type of health risk. Not only is it considered safe to take, your own body actually produces it, and you probably consume it in your diet without even knowing it. Eat meat or fish? Then you’re consuming creatine. Therefore, a properly dosed creatine supplement is perfectly safe for women.

How does Creatine work?

Creatine stored in muscle cells helps produce the available energy supply (ATP) for muscle contraction. It allows you to keep pushing hard in the gym at a time when you would have previously had to decrease the load or stop entirely. Increased workout intensity means you will achieve a higher level of muscle mass, so this helps in terms of building muscle faster.

  Are there any side effects?

Many women fear Creatine will cause weight gain and/or water retention. Creatine works much differently in women than in men. Women can get all the muscle building benefits without adding body fat. Creatine also does not come with any medical or dietary implications. It doesn’t spike insulin like carbohydrates do and doesn’t cause any kind of hormonal reaction.

  Is Creatine only for women who want to gain serious muscle mass or strength?

Adding serious, long-lasting mass comes from eating a lot and lifting heavy weights religiously, and it takes a lot more work than just supplementing with creatine. In addition, women have significantly lower levels of testosterone, the hormone most responsible for muscle growth, than men do, making it extremely difficult to put on a large amount of muscle mass. So Creatine alone will not cause you to bulk up. But it might help you have better workouts overall. So regardless of your goals—improving strength and power, increasing muscle mass, decreasing body fat, or just getting better at the physical activities you love—the ability to train harder and with more energy will help you achieve them.