Creatine for Women: Benefits, Safety, and How to | Quick & Dirty
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What is creatine and why is it important?
You are tuned into The Dr. Tina Show with Dr. Tina Moore. For more, visit drtina.com. All right, guys, creatine. Let's talk about it. You guys have asked me so much about this. So I wanted to do an entire podcast about it just on creatine. We're going to do a quick and dirty here. So I'm going to get this done in under 20 minutes and we're going to jump right in.
What are the brain health benefits of creatine?
So first off, I have to correct myself. I have been going around saying that creatine is a peptide because it is made of three amino acids. However, I am incorrect. They are not peptide bonded, these amino acids. So it's not a peptide. It's not a protein. It's its own substance. It's creatine monohydrate. It is used in ATP production. It is not a peptide. So I will correct myself there. I apologize for any confusion I may have caused. I have gone around thinking for the past year that it was a peptide and I am wrong. So with that aside, let's jump into the many benefits of creatine. Number one, I think of creatine as a brain supplement, right? I've felt this way for a long time. Back when I was running my big clinical practice, I tried to get as many people, especially my elderly ladies, on creatine as I could because I think of it as a neuroprotective supplement at the end of the day. I know that it's big in the bodybuilding space. I know it's big in the muscle space. I know all of that to be true, but I have always really thought of it
predominantly as a brain supplement. So some of the things it helps with is women, first of all, have lower baseline creatine levels in their brain. It supports mental clarity, focus, and cognitive resilience. A study just came out showing its impact on mood, low mood in particular. So when you're under stress, you're having sleep issues, especially as we're going through perimenopause and menopause, creatine really is something to, you know, I think every woman should be on it, to be completely honest with you. I can't think of any contraindications. I can't think of any side effects that would be dangerous. I don't make blanket statements like this very often. And this is not medical advice. Obviously, talk with your practitioner. But we've got over 64,000 studies on creatine. It's very, very safe. It's very, very well studied. It's not gonna interact with, I can't think of a single drug interaction. So talk to your, obviously your health professional that you work with, but it may reduce mental fatigue.
It may protect against reduced energy brain states. It may work to improve low mood. And it's something I wish I had discovered, honestly, decades ago, like with the way that my brain has been. I know some of you think I'm really smart. I don't feel really smart. I feel like I'm struggling. You know, as I get older, I'm struggling. It's just how it is. I'm not my brain. And I think it's, you know, to be totally honest with you, I think it's just incredible high levels of stress for an extended period of time. Eventually, it just chews up your brain. So couple that with some perimenopause and some hormonal shifts and voila. obviously working out helps, good nutrition helps, good essential fatty acids help, all of those things help, hormones help, but creatine, it really is something that I keep in my pocket. It supports mood, depression, and anxiety straight up. We have data to support that. So creatine enhances emotional resilience. It may support mood regulation.
As I said, there was a landmark study in women showing that creatine plus an SSRI led to faster and stronger improvements in depression. So creatine, It's not that it's treating depression. It's just that it's giving the brain the energy it needs to do what it needs to do. And it's as simple as that. It may help buffer anxiety through neurogenic and neurotransmitter pathways.
Why is creatine especially important for women over 35?
It builds and preserves lean muscle. This is going to directly impact your brain. Your brain and frailty are very intimately tied together. There's data to support that. The more frailty that we walk into as we get older, and we all will deal with frailty if we don't actively combat it. The more frailty, the more dementia. That's just how it goes.
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Chapters
8 chapters
1
What is creatine and why is it important?
0:01–0:20
2
What are the brain health benefits of creatine?
0:20–3:37
3
Why is creatine especially important for women over 35?
3:37–5:22
4
How does creatine support hormonal health?
5:22–6:54
5
Is creatine safe to take during pregnancy?
6:54–8:50
6
What are the best forms of creatine for women?
8:50–12:04
7
What are the potential side effects of creatine?
12:04–12:34
8
How does creatine support gut health?
12:34–19:40
Speakers
2 identifiedMore from The Dr. Tyna Show
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