Why Creatine Deficiency in Women is So Common: What the Science Actually Says

Most women overlook creatine, but new research shows it can boost energy, mood, strength, bone health, and even support pregnancy — without the myths of hair loss or bloating.

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Studies Mentioned:

Show Notes:

00:00 – Intro
Why creatine is important for women and an update on a recent paper published in the Journal of the International Society of Sports Medicine.

00:40 – Debunking Myths About Creatine

• Hair loss myth: Explained and debunked based on clinical evidence.

• Water retention myth: How dosage impacts water retention and practical recommendations.

01:55 – Optimal Dosage for Women
Why smaller, functional doses (2.5g–5g daily) are better, especially around the luteal phase.

02:44 – Micronized vs. Unmicronized Creatine
Differences between raw materials, gastrointestinal tolerance, and supplement options.

03:15 – Why Creatine Matters More for Women

• Women synthesize ~20% less creatine than men.

• Average dietary creatine intake is 30–40% lower in women.

• Key benefits: bone health, mitochondrial function, ATP production, cellular hydration, mood regulation, and mental health.

03:55 – Creatine & Mental Health
Evidence showing creatine supports mood, cognition, and better outcomes when paired with cognitive behavioral therapy (CBT).

04:35 – Creatine Across the Lifespan
How creatine supports muscle strength, energy metabolism, and healthy aging in women.

04:56 – Creatine & Pregnancy

• High energy demands during pregnancy and placental function.

• Creatine’s role in fetal brain development and sperm motility.

• Recommended dose: ~10 mg per kg body weight for pregnant women.

06:00 – Vegan & Vegetarian Considerations
Why supplementation is especially critical for women avoiding animal products.

06:30 – Creatine for Perimenopause & Menopause
Five key benefits:

1. Preserve muscle mass & strength during hormonal decline.

2. Improve bone density and reduce fall risk.

3. Reduce fatigue by boosting cellular energy.

4. Support cognitive function and reduce brain fog.

5. Stabilize mood and improve mental well-being.

09:07 – Latest Research Updates
How studies now better account for menstrual cycles and hormonal fluctuations, strengthening the evidence base for women’s creatine use.

10:16 – Prenatal Creatine: The Missing Conversation
Why creatine deserves the same attention as folate and B12 in prenatal health and recommendations for clean, European-sourced creatine.

11:11 – Loading Doses for Brain Benefits
When and why higher short-term doses (15–20g/day) may improve cognitive performance and mood.

12:03 – Personal Experience
Mike shares how creatine helped offset cognitive fatigue after limited sleep before filming.

12:40 – Conclusion & Call to Action
Summary of creatine’s benefits for women, encouragement to consider supplementation, and invitation to like and subscribe.