How does creatine impact women's health?
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Creatine impacts women's health in multiple ways, across both physical and mental domains:
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Muscle Mass and Strength: Creatine supplementation is beneficial in enhancing muscle strength and mass, especially in postmenopausal women and older populations. It helps maintain muscle health and can be especially useful for those engaging in resistance training 1.
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Weight and Water Retention: While creatine might cause a slight increase in body weight due to water retention within muscles, it's important to note that this isn't the same as subcutaneous bloating, and not all women may experience this effect 2.
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Mood and Mental Health: Creatine can improve mood and potentially alleviate symptoms of depression. Notably, it may enhance the effectiveness of SSRIs (antidepressants) for women with major depressive disorder, allowing for either a lower dosage or a more effective response 3.
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Cognitive Benefits: By increasing creatine stores in the brain, supplementation may support cognitive function and aid in reducing headaches, dizziness, and fatigue. This is particularly interesting in the context of traumatic brain injury recovery 4.
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Hormonal Balance and Misconceptions: There is a misconception linking creatine to hair loss due to purported hormonal changes. However, there is no substantial evidence to support this claim, and any hair issues observed might be more related to hormonal changes, such as those involving progesterone 2.
These points underscore creatine's benefits as a supplement for women's health, highlighting its role in both physical and mental wellness. It is advised to consult with healthcare professionals to tailor supplementation needs appropriately.
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