Creatin is usually associated with large, disgusting men who use protein to manufacture their muscles. But can women also use it? Experts say creatin – A compound is found in your body and in certain foods such as meat and fish – improves performance and helps you to bulk up.

However, creatin has many possible benefits for women, especially those who want to improve their workouts and their overall health.

Benefits of creatin for women

Most of the studies performed on the benefits of creatin are mostly for men, and even though the effects of creatin on women are not well understood, a lot of evidence suggests that creatin supplements benefit women by improving muscles and brain health.

According to experts, women have 80 percent less body creatin stores and consume much less diet than men, so it means they can avail more.

Adenocin is the main source of storage forms of triphosphate, or ATP -creatin – provides the necessary energy for processes such as muscle contraction and nerve function. Since your body usually does almost half the needs of your daily creatin, the rest will be obtained through diet or complementary. Some of the benefits of creatin in women include:

Improvement in strength

Creatin increases muscle strength in women and can be combined with resistance training.

Exercise enhances performance

Studies say that regular taking creatine supplements promotes creatin levels in your muscle cells, which helps you improve your performance during workouts. Women who complement with 20 grams of creatin daily for at least a week may experience significant decrease in muscle fatigue.

Strengthens bones and joints

According to research, creatin supplements also have a positive effect on the health of the older women.

Taking around the dose of kilogram of creatin per kilogram of your body weight. Taking 1 grams, combined with resistance training helps strengthen your bones and muscles, reducing the risk of fracture and fall.

Brain improves cognition

Creatin has a lot of benefits for your brain health, as it positively affects cognitive function, memory and focus.

How much creatin is safe for women?

While experts say that creatine is the safest and best -researched dietary dose, and its use is not associated with serious health concerns, you should still consult a doctor or nutritionist before taking the dose.

Taking creatine on their own can cause some side effects, including water retention and even gastrointestinal (GI) such as diarrhea, gas, inflammation and constipation. To avoid these side effects, experts suggest that you should not load creatin supplements and take short daily doses for long periods, like 3-5 grams per day for four weeks.

Taking creatin can temporarily increase creatinine levels in the blood, and the extremely high levels may also indicate renal loss. This growth is temporary, and creatin supplementation is safe for people with healthy kidney. However, if you have kidney disease, it is best to talk with your healthcare provider before taking a creatin supplement.

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