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
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Hair loss myth: Explained and debunked based on clinical evidence.
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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
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Women synthesize ~20% less creatine than men.
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Average dietary creatine intake is 30–40% lower in women.
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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
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High energy demands during pregnancy and placental function.
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Creatine’s role in fetal brain development and sperm motility.
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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:
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Preserve muscle mass & strength during hormonal decline.
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Improve bone density and reduce fall risk.
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Reduce fatigue by boosting cellular energy.
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Support cognitive function and reduce brain fog.
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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.
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