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DISCOVER THE BENEFITS OF CREATINE

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Creatine is often associated with high-intensity activities like weightlifting and is commonly believed to be for male bodybuilders only. However, this is a misconception. Research shows that creatine can offer numerous benefits for women, especially those in their 40s and beyond. In addition to enhancing strength and workout performance, creatine also supports brain health, bone strength, and skin vitality. 1, 2


Creatine is an essential compound for energy production, with about 95% stored in your muscles and smaller amounts in the brain and gut.3 It’s naturally produced in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. While foods like red meat and fish provide some creatine, supplementation is necessary to achieve optimal levels and reap the full range of therapeutic benefits, especially as cooking with heat can degrade the amount of creatine in your meal.

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Efficient energy production is crucial, particularly during intense physical activity. Creatine plays a key role in generating adenosine triphosphate (ATP), the molecule that powers muscle contractions. As ATP breaks down and loses a phosphate group, becoming ADP, creatine phosphate replenishes it, ensuring a steady energy supply for your muscles. 4


Creatine also benefits brain function. Just like muscle, your brain needs a consistent ATP supply for optimal cognitive performance. By replenishing ATP levels, creatine boosts mental energy, and enhances memory, focus, and overall brain function, especially during mentally demanding tasks or periods of stress. This makes creatine valuable not only for physical performance but also for cognitive sharpness. 5


For women over 40, creatine can be particularly beneficial. By supporting ATP production, creatine helps your muscles to perform better and longer, which can counteract age-related muscle mass and strength decline. Research shows that combining creatine with resistance training leads to significant improvements in muscle strength and size, making it a powerful tool for combating muscle loss and enhancing strength, particularly after menopause. 6, 7

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Creatine also supports brain cell efficiency. Stress and sleep deprivation can lower creatine levels in the brain, impairing energy production. By optimizing ATP levels, creatine can improve cognition, focus, and memory while reducing the risk of neurodegenerative diseases. Women often have lower creatine levels in the brain, especially in the frontal lobe, making supplementation beneficial for cognitive performance, mood enhancement, and mental health. Creatine may also aid in managing depression, showing faster recovery and better results when combined with antidepressants. 8-12


As you age, muscle loss raises the risk of falls, injuries, fractures, and osteoporosis. Creatine offers both direct and indirect benefits for bone health. It helps improve bone mineral density and reduce fracture risk, especially when combined with strength training. By boosting muscle strength and mass, creatine stimulates bone growth and enhances bone density. In addition, creatine reduces chronic inflammation that can contribute to bone loss, making it a powerful tool for maintaining muscle and bone health as you age. 13-15

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Aging also leads to a natural decline in energy, making physical activity more difficult. By supporting ATP production, creatine helps maintain steady energy levels throughout the day and delays fatigue during activities like high-intensity interval training (HIIT). Research indicates that creatine supplementation can boost exercise performance by 10-15%, helping you stay active and energized as you age. 16


Moreover, creatine supports blood-sugar management by enhancing insulin sensitivity in your muscles, leading to better glucose regulation. Combining creatine with exercise may improve glucose metabolism, making it a promising tool for managing blood-sugar imbalances, including type 2 diabetes. 17, 18


Women naturally have 70-80% less creatine stored in their tissues than men, making supplementation crucial for reaching optimal levels. 19 While most creatine supplements come as creatine monohydrate, there’s a better option: creatine hydrochloride (HCl). The enhanced solubility and stability in water of creatine HCl allow for more efficient absorption, leading to higher concentrations in the blood. This may result in improved performance with fewer side effects.

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Unlike creatine monohydrate, which can have up to 85% of its content wasted and excreted, creatine HCl ensures that your body uses creatine most effectively. 20 Additionally, creatine HCl is a gentler option for those with sensitive stomachs or gastrointestinal issues, making it an ideal choice for individuals who experience digestive discomfort with other forms of creatine. Overall, creatine HCl offers a more efficient and comfortable alternative if you’re looking to maximize creatine supplementation.


References:

  1. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.

  2. Healthline: 10 Health and Performance Benefits of Creatine

  3. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6. doi: 10.1186/1550-2783-4-6. PMID: 17908288; PMCID: PMC2048496.

  4. Guimarães-Ferreira L. Role of the phosphocreatine system on energetic homeostasis in skeletal and cardiac muscles. Einstein (Sao Paulo). 2014 Jan-Mar;12(1):126-31. doi: 10.1590/s1679-45082014rb2741. PMID: 24728259; PMCID: PMC4898252.

  5. Brosnan JT, Brosnan ME. Creatine: endogenous metabolite, dietary, and therapeutic supplement. Annu Rev Nutr. 2007;27:241-61. doi: 10.1146/annurev.nutr.27.061406.093621. PMID: 17430086.

  6. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.

  7. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020 Jun 24;12(6):1880. doi: 10.3390/nu12061880. PMID: 32599716; PMCID: PMC7353308.

  8. Dworak M, McCarley RW, Kim T, Kalinchuk AV, Basheer R. Sleep and brain energy levels: ATP changes during sleep. J Neurosci. 2010 Jun 30;30(26):9007-16. doi: 10.1523/JNEUROSCI.1423-10.2010. PMID: 20592221; PMCID: PMC2917728.

  9. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.

  10. Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590.

  11. Lyoo IK, Yoon S, Kim TS, Hwang J, Kim JE, Won W, Bae S, Renshaw PF. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. 2012 Sep;169(9):937-945. doi: 10.1176/appi.ajp.2012.12010009. PMID: 22864465; PMCID: PMC4624319.

  12. Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. doi: 10.1007/s00726-011-0855-9. Epub 2011 Mar 11. PMID: 21394604.

  13. Candow DG, Chilibeck PD, Forbes SC, Fairman CM, Gualano B, Roschel H. Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia. Bone. 2022 Sep;162:116467. doi: 10.1016/j.bone.2022.116467. Epub 2022 Jun 7. PMID: 35688360.

  14. Cordingley DM, Cornish SM, Candow DG. Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review. Nutrients. 2022 Jan 27;14(3):544. doi: 10.3390/nu14030544. PMID: 35276903; PMCID: PMC8839648.

  15. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.

  16. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.

  17. Solis MY, Artioli GG, Gualano B. Potential of Creatine in Glucose Management and Diabetes. Nutrients. 2021 Feb 9;13(2):570. doi: 10.3390/nu13020570. PMID: 33572228; PMCID: PMC7915263.

  18. Mancini de Sousa M, Nakata MTK, Baldini CES, de Oliveira-Sales EB, Boim MA, Martimbianco ALC, Maquigussa E. Creatine Supplementation in Type 2 Diabetic Patients: A Systematic Review of Randomized Clinical Trials. Curr Diabetes Rev. 2022;18(3):e120721194709. doi: 10.2174/1573399817666210712151737. PMID: 34931982.

  19. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.

  20. Alraddadi EA, Lillico R, Vennerstrom JL, Lakowski TM, Miller DW. Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth. Pharmaceutics. 2018 Mar 8;10(1):31. doi: 10.3390/pharmaceutics10010031. PMID: 29518030; PMCID: PMC5874844.

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