For a long time, creatine was considered a dietary supplement for bodybuilders and competitive athletes. Now the substance is experiencing a real hype - including among women. On social media, fitness influencers report more strength during training, better recovery, or even positive effects on concentration and well-being. But what's really behind the trend?
What is creatine anyway?
Creatine is a substance produced by the body that is stored primarily in the muscles, where it serves as an energy reserve during short, intense exertion. The body produces creatine itself, and additionally it is absorbed through foods like meat and fish. Creatine monohydrate is usually used as a dietary supplement - the most thoroughly researched form.
Why is creatine so interesting for women right now?
While creatine has long been associated primarily with bulging muscles and strength training, a different aspect is now coming into focus: On average, women have lower creatine stores than men and often consume less creatine through their diet - especially if they eat a vegetarian or vegan diet. Therefore, according to the International Society of Sports Nutrition (ISSN), supplementation could be more interesting for some women than previously thought.
What is scientifically proven?
The best evidence exists for the effect on physical performance. Numerous studies show that creatine can improve performance during short, intense exertion - such as strength training or sprinting. In combination with regular strength training, it can also support muscle growth. This is the conclusion of a position paper by the ISSN.
In addition, researchers are currently investigating other possible areas of application. Initial studies suggest that creatine could be interesting during hormonal changes - such as menopause - or for bone health and brain function, among other things. However, according to current research, the evidence for these areas of use is not yet sufficient to make clear recommendations.
Myth: Does creatine make you gain weight?
A common myth is that creatine leads to significant weight gain. In fact, there can be a slight increase, especially at the beginning of supplementation, because creatine stores water in muscle cells. However, this water sits in the muscle and has nothing to do with an increase in body fat.
Is creatine safe?
For healthy adults, creatine monohydrate at the recommended dosage is considered well-researched and safe. The ISSN describes creatine as one of the most effective and best-researched dietary supplements in sports. However, people with kidney disease or other pre-existing conditions should consult a doctor before taking it.
Conclusion
Creatine is no longer just a supplement for bodybuilders. It can also be useful for women - especially in combination with strength training - if the goal is more strength or muscle growth. Other possible benefits are currently being intensively researched but are not yet sufficiently proven. Anyone who wants to try creatine should therefore not expect miracles, but rather view it as a possible addition to a balanced diet and regular training.
