In an effort to help build my own muscle mass, decrease fat, and improve my own muscle recovery from my workouts, I started looking into a common question, should women take creatine? The research is too compelling not to be taking it and why I want to encourage more women to do the same.

Unlike bodybuilders, fitness buffs and professional athletes who often use creatine for bulking through a process called “loading,” women can harness its power in different ways to amplify our health overall. This pubmed research article goes into depth in the benefits if you want to dig into the science behind creatine.

Creatine isn’t just a supplement for the gym buffs; it’s a versatile and extensively researched supplement.

Should Women Take Creatine? Here are some compelling reasons why women in particular can benefit from incorporating creatine into their fitness regimen.

• 💪🏻 Strength Amplification: Whether you’re hitting the weights or mastering bodyweight exercises, creatine can help elevate your strength levels, paving the way for more effective workouts and tangible progress.
• 🏃🏼‍♀️Accelerated Recovery: Bid farewell to post-workout soreness and fatigue! Creatine facilitates faster muscle recovery, enabling you to bounce back swiftly and tackle subsequent workouts with renewed vigor.
• 🧠Cognitive Boost: Beyond the gym, creatine may offer cognitive benefits such as improved memory and mental clarity, empowering you to excel not just physically but also mentally in your daily endeavors.
• 🦴Bone Health Support: Strengthen your foundation! Studies suggest that creatine supplementation could contribute to improved bone mineral density, safeguarding against osteoporosis and fractures as you age.
• 🥗Metabolic Wellness: Experience a metabolic makeover with creatine’s potential to enhance glucose metabolism and insulin sensitivity, paving the way for better weight management and overall metabolic health.

How to Take It:

• Look for creatine monohydrate as a solo supplement- don’t buy the ones mixed with other “pre-workout” additives or other items.
• 3-5 grams per day is adequate for most women to get the health benefits.
• Mix with water, mix with your yogurt, mix into a smoothie or blend with your protein shake. You can drink it before a workout, during workout, or after a workout.
• Look at your local supplement store or order through a professional dispensary such as FullScript. I personally order and take the Thorne brand of creatine as shown below and order it from FullScript. Here are a few other good options. If you don’t have an account already, you can get 25% off your orders through my professional FullScript dispensary. Create an account, find the supplements that you want to get at a discount, and place your order!