Creatine for Women: More Than Just a Performance Supplement
Alright ladies, buckle up—because we finally have the first major paper on creatine and its benefits for women.
For years, creatine has been widely recognized for its role in boosting exercise performance and strength. But this recent review sheds light on something even more important: Creatine is crucial for women’s health beyond the gym, impacting hormones, brain function, aging, and menopause.
At APEX PWR, we prioritize evidence-based approaches to performance, longevity, and women’s health. So, let’s dive into some key takeaways from this research.
Why Women Need Creatine
1. Women Have Significantly Lower Creatine Stores
Women exhibit 70-80% lower creatine stores than men. Since creatine is essential for muscle energy, brain function, and recovery, this deficit means women can benefit even more from supplementation. Sarcopenia (age-related muscle loss) begins around age 30, and women experience an accelerated loss after menopause due to declining estrogen. Creatine is a great supplement for all ages to help preserve muscle mass and strength.
2. Your Hormones Directly Affect Creatine Metabolism
Hormonal fluctuations throughout the menstrual cycle impact how your body uses creatine. During the luteal phase (when progesterone is high and estrogen dips), energy levels decrease, and creatine supplementation can help counteract fatigue, support brain function, and preserve muscle.
3. Creatine & Mental Health: A Game Changer for Women
Women are twice as likely to experience depression as men, particularly during:
- Puberty
- Postpartum
- Menopause
These are all times when creatine metabolism is disrupted. Studies have shown that creatine supplementation can improve mood, reduce depressive symptoms, and enhance cognitive performance under stress by supporting neurotransmitter regulation (serotonin, dopamine, glutamate).
4. Creatine for Aging, Menopause & Longevity
As estrogen declines with age, women naturally experience: ✅ Muscle mass loss ✅ Strength decline ✅ Reduced bone density
Creatine helps slow these declines—especially when combined with resistance training. Research shows it:
- Reduces inflammation
- Supports bone-building cells
- Helps maintain strength & muscle mass
So, while creatine does enhance exercise performance, its role in women’s long-term health and aging is just as important. (source)
How Much Creatine Should Women Take?
The good news? You only need 5 grams of creatine per day to experience these benefits.
- Want faster results? A short loading phase of 20g/day for 5-7 days can help saturate your muscles more quickly.
- Consistency is key—daily supplementation is the best way to maintain levels and reap long-term benefits.
Get the Best Creatine & Supplements with APEX PWR & Thorne Health
At APEX PWR, we believe in only using the highest-quality, research-backed supplements. That’s why we’ve partnered with Thorne Health, the industry leader in science-based nutrition.
✅ Exclusive 25% Off for Life – We offer our clients an exclusive lifetime 25% discount on all Thorne supplements. Click here to claim your discount and start shopping now!
Top Thorne Supplements for Women’s Health
- Creatine Monohydrate – Supports muscle, brain health, and energy production.
- Women’s 50+ Multivitamin – Designed for optimal hormonal balance, bone health, and longevity.
- Collagen Plus – Supports skin elasticity, joint health, and bone strength, which is especially beneficial during aging and menopause.
By integrating high-quality supplements with strength training, smart nutrition, and expert coaching, we help women in Tigard, Beaverton, and Portland, Oregon feel their strongest at every stage of life.
Your Strength Journey Starts Here
At APEX PWR in Tigard, Oregon, we specialize in helping women build strength, confidence, and longevity with customized training, expert nutrition coaching, and accurate tracking tools like our DEXA Scan (ideal for post-pregnancy muscle and bone health tracking).
💡 Want to learn more? Work with our team and start integrating smart, research-backed strategies into your health & fitness plan today. 📍 Visit APEXPWR.com to get started!
💪 Stay strong, stay informed, and keep pushing for better.
Previous Blogs
Is a Personal Trainer Actually Worth It?
Is a Personal Trainer Actually Worth It? If you’ve ever walked into a gym and wondered whether hiring a personal trainer is really worth it, you’re not alone. Many people debate between going solo or investing in a trainer, especially when time and money are on the line. But here’s the truth: the right personal
How to Know If You Have Nutritional Deficiencies: Signs, Testing, and Next Steps
How to Know If You Have Nutritional Deficiencies: Signs, Testing, and Next Steps Most people think they’re eating “healthy enough.” But even with a balanced diet, nutritional deficiencies are surprisingly common and can quietly affect your energy, mood, performance, and long-term health. Whether you’re an athlete, executive, or busy parent, understanding your body’s nutrient status
Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice
Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice At APEX PWR in Tigard, OR, we see it all the time: well-meaning people telling pregnant women to “take it easy” and avoid challenging exercise. “The uncomfortable truth is that this outdated mindset is robbing mothers and babies of life-changing health benefits.” Dr. Nick, MD,