Experts Reveal the Surprising Supplement More Women Should Be Taking-But Aren’t

Key Points:

• Creatine, traditionally used by athletes for muscle boosting, is gaining popularity among women due to its broader health benefits, including support for healthy aging, mood, cognitive function, and physical performance.
• Creatine is a natural substance in the body that helps generate energy, primarily stored in muscles but also benefiting the brain and heart, making it essential for energy metabolism and recovery.
• Women in menopause, older adults, and vegetarians or vegans may particularly benefit from creatine supplementation to support muscle maintenance, cognitive health, and fill dietary gaps.
• Recommended dosing starts with a loading phase of 0.3 grams per kilogram of body weight daily for a week, followed by a maintenance dose of 3 to 5 grams daily, as it is difficult to obtain sufficient creatine from food alone.
• Creatine supplements are generally safe with minimal side effects, mostly gastrointestinal, but individuals with kidney issues should consult healthcare providers before use; choosing high-quality creatine monohydrate with third-party certification is advised.