What are creatine benefits for women?

Creatine offers several notable benefits for women, as discussed by Dr. Stacy Sims and Andrew Huberman. Here are the key points:

1. Brain Health: Creatine is recognized for its positive effects on brain function and mood stabilization. It supports cognitive processes and may help mitigate mood disorders, especially in women experiencing hormonal fluctuations 1.

2. Gut Health: Dr. Sims mentions that creatine also contributes to better gut health, which is essential for overall well-being 1.

3. Performance Enhancement: Creatine is a performance-enhancing supplement that can support physical strength and muscle growth. While it may cause some water retention, it’s important to note this isn't the same as bloating, as the water is retained in muscles, not subcutaneously 2.

4. Safety and Side Effects: There is no substantial evidence linking creatine to hair loss in women, countering common concerns. The hormone dihydrotestosterone (DHT) may be implicated in hair loss, but the evidence regarding creatine’s effect on DHT levels is minimal 2.

5. Optimal Dosage: A daily dosage of 3 to 5 grams of high-quality creatine monohydrate (preferably Creapure) is recommended to minimize side effects, such as gastric distress, often associated with lower-quality products 1.

6. Supplemental Synergy: Dr. Sims emphasizes the role of creatine alongside other supplements, like vitamin D, which enhances iron absorption and overall health for women across different life stages, including menopause 1.

These benefits make creatine a valuable supplement for women focused on improving physical performance, mental health, and overall wellness.