Dr. Gabrielle Lyon

I'm so glad you came out with a creatine.

Do you know the data is unbelievable?

Yeah.

Creatine is one of the safest supplements.

But not only that, for women, there might be additional benefits for women.

Women have what seems to be lower creatine stores and not just based on size.

I think, well, first of all, let me give you my top supplements that I would say, okay, this is what I think would be valuable for anybody, for women.

A protein powder.

I am obviously partial to whey protein, a omega-3 fatty acid, some kind of polyphenol that, you know, for example, a red, green, purple, or something like urolithin A, which is a prebiotic, creatine at a higher dose than you would think.

Creatine at a dose between 3 and 5 is what people think of for women.

But creatine, what we are starting to see, what some of the research is coming out, and also Dr. Abby Ryan Smith, that women, depending on their phase of their menstrual cycle, seem to have greater benefit from creatine than other times.

Which, again, I think that you should take creatine every day.

I think that it's very unrealistic to dose creatine based on your cycle, whether you're in the luteal phase or even in pregnancy.

You did not hear that from me.

Talk to your own doctor, but yes.

And you have to understand, creatine is made in the body.

We get it from sources like red meat, which we are never going to be able to consume enough

that is going to be meaningful.

For example, one pound of red meat might have half a gram of creatine.

And if you need a minimum of three grams, three to five grams for muscle, 10 for brain health, one in eight women will struggle with some kind of mental health issue.