Creatine in Women: Expanding the Evidence Base

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Once viewed primarily as a strength supplement for male athletes, creatine is now being studied more extensively in women across the lifespan. Recent trials suggest potential benefits beyond muscle performance, including support for bone density, cognitive function, and neuromuscular fatigue resistance.

Emerging research in perimenopausal and postmenopausal populations indicates that creatine combined with resistance training may improve lean mass retention and functional strength. Investigators are also exploring possible cognitive effects, particularly in sleep-deprived or high-stress individuals.

Dosage protocols remain similar to traditional recommendations, though researchers emphasize hydration and individual response monitoring. While not universally necessary, creatine appears safe in healthy populations when used appropriately.

For professionals, the evolving data underscores the importance of moving beyond outdated gender assumptions in supplementation conversations. As research diversifies, evidence-based guidance must evolve alongside it.