Creatine for Women, Health Benefits Beyond Muscle & Athletic Performance
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- Опубликовано: 2 авг 2024
- The research supporting creatine use for women is impressive! This study will blow you away.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
0:11 Creatine can specifically help females. Creatine kinase levels and creatine levels change throughout women’s menstrual cycle. Estrogen influences creatine levels and creatine kinase.
0:39 Creatine is involved in energy mobilization and metabolism in the brain. It affects glycine and GABA synthesis, and sleep.
0:55 Creatine influences athletic performance, muscular performance. As we age, we lose the ability to retain muscle mass.
1:25 Creatine is involved in helping babies develop in the placenta.
2:00 Creatine is found in chicken, pork, and beef.
2:11 Creatine helps with ATP synthesis and resynthesis in working muscles. It is not an anabolic agent.
2:28 Creatine is very safe for men and women. Early creatine supplements were paired with excessive amounts of sugar.
4:50 With ovulation, when estrogen is higher, there is an increase in creatine kinase and more focus on glucose oxidation.
5:47 With the reduction of estrogen from menopause, peri and post-menopausal women may benefit from creatine supplementation.
6:21 Women have more to benefit from creatine supplementation because body stores are low. Intramuscular creatine levels in women are only 10% compared to that of men.
6:55 Vegan or vegetarian females have the most to gain from creatine supplementation.
7:10 Creatine boosts athletic performance during intense exercise.
8:10 During pregnancy, post-partum, menstruation, during and post menopauses, creatine supplementation may be important. Sex hormones affect creatine kinase activities and the expression of key enzymes for the endogenous synthesis of creatine.
12:40 Vegan or vegetarian females may want to take about 5 grams of creatine. You may do well with 1 or 2 grams of creatine if you have sufficient red meat and eggs in your diet.
14:08 Anaerobic work capacity, the ability to perform explosive short duration high intensity activities, after 5 days of creatine supplementation, increases as much as 22% anaerobic work capacity.
15:30 During pregnancy (shown in animal models), creatine supplementation enhances and augments neuronal cell uptake of creatine and supports mitochondrial integrity in offspring.
16:00 During human pregnancy, creatine may provide a safe, low cost, nutritional strategy to reduce intra and post-partum complications associated with cellular energy depletion.
16:20 Brain cellular energy production shifts with changes in hormones of menopausal women. They may benefit from creatine supplementation.
17:00 Creatine is a possible countermeasure to menopausal decreases in muscle, bone, and strength, by reducing inflammation, oxidative stress and serum markers of bone reabsorption. Loss of muscle mass with age is linked with insulin resistance and reduced insulin sensitivity.
19:00 Depression rates are 2 times higher among females compared to males. This depression has been directly linked to with hormonal milestones, like puberty and menopause.
19:44 Creatine is involved in the synthesis of neurotransmitters that influence how we feel.
21:00 There is a 31% greater incidence of depression in adults with low creatine intake.
22:35 Brain metabolism to support stages of sleep and wavelengths associated with sleep can be improved with creatine.
22:46 Creatine supports greater neuronal ATP resynthesis, impacting memory, attention, and cognition.
23:30 A loading phase of creatine may be helpful. Mike supplements with creatine before and after exercise (sometimes during). It is not stimulatory. 
Хобби
I’m a 70 yr old woman who lifts heavy weights 4-5 days a week. I’ve recently added creatine to my diet & feeling the benefits but it’s great to hear that it helps with brain & mental health too.
Hi, I'm a 78 yr old man, just started taking creatine again. My wife is a couple years younger, and I'm trying to get her to start on creatine as well; thanks for your post.
I'm 43, with fibromyalgia and arthritis. I'm going to try these electrolyte Stix with creatine 🤞 hoping it'll give me enough boost to get moving without as bad flares. They have been so much worse since I shattered my ankle. I felt great when I was paleo/keto adjacent 😅 so maybe trying this will at least not hurt me any
As a woman I’ve felt that taking Creatine in conjunction with lifting weights is beneficial to me. What I learned today was that my 70 y/o mom could also benefit from it too and in fact, she is likely deficient.👍. Thank you.
Have you felt any side effects from it?
@@CaliVibez111. Side effects??
40 years old women here who started resistance training, high protein eating and creatine 170 days ago and the results have been life changing!
This will be me for the rest of my life now 💪
I'm with you!!
When do u take it? I started about 2 weeks ago and been taking it post weight lifting
I love your channel, by the way!
I am a 59-year-old woman and I recently had my appendix out in April. After my surgery my short-term memory was totally shot. My stamina was in the toilet and I felt so bad in my recovery. On May the 12th I started taking five grams of creatine in the morning. My mood is better My stamina is almost back to normal and my memory is back to normal. I'm going to take this for the rest of my life!
R u still taking Creatine?
Whoa-I was so sleep deprived for year’s following my divorce that was highly stressful- then that stress was compounded by menopause! I feel creatine is something that is helping to restore my brain and body. I had been lifting weights for about 5 months but not seeing any results. I started taking creatine just a handful of weeks ago and WOW! I am making visible gains in my arms and legs! It is truly amazing and I can’t believe I didn’t know about this years ago! Thank you for getting the word out!
Hey, just reading your comment 9 months later and I wanna say, thank you 🙏🏻 I too went through a bad divorce during menopause and got way off track. Trying to get it together now and really found your comment inspiring.
I Just started taking creatine with my plant protein and I lost 40lbs in one month, I’m stronger and more lean. I also noticed mental clarity, better cycles and periods, better mood, restorative sleep, curbed appetite, fast recovery almost no sore days from working out and my skin is better and no sagging from weight loss I feel like it actually tightened my skin. Creatine is a wonderful supplement for women and fat loss.
Awesome! Thanks for sharing!
Did you change anything in your diet?
I’ve been feeling like my skin isn’t as tight… just turned 40 a few months ago, and reading your comment about it tightening my skin is encouraging because I wondered if it would. Thanks for sharing!
I CANNOT THANK YOU ENOUGH! I am 1 yr out of total hysterectomy with both ovaries removed AND NO ONE SAID ANYTHING ABOUT THIS!!!!! You are amazing and again thank you soooo much !
🙌 thanks for female specific info! Too many studies (esp fitness related) don't factor in women and their hormone cycles.
Yep, started taking 2 weeks ago, I’m 55, much better work outs and recovery!
Really appreciate the info for older women. Hard to find health info for people over 60.
Hi Mike. I am a 66 year old woman. I just want to thank you for your amazing videos and that you specially help older woman. I love that they are short and packed with everything I need to know. You really are a star in the wellness industry.
Agreed!
Been taking creatine in my morning coffee for the last 2.5 years...it's easy and so beneficial I'm 52 and my cycle is better than it was in my 40's
I’m your age. What is your dosage for creatine? Thanks!
@Dee Dee I take 7 grams a day, 5 g in my morning coffee than half a scoop after workout in afternoon....
@@juliciahernandez3566 I’m assuming you have it in powder form? Do you drink your coffee black as to avoid breaking intermittent fasting. It’s what I normally do. Thanks.
@@deedee2218 yes It's powdered unflavored.
Love the female specific content/info - thank you!
Mike Mutzel, thank you for addressing post menopausal women in your podcast. I am 58, and still want to build muscle, as part of my fitness and longevity journey. I have noticed a significant increase in ability to put forth greater power in my resistance training workout. This was mainly for my back/shoulder day. I am still evaluating for my leg day. In a prior podcast, I think you mentioned greater improvements in power (one rep max) for the legs (about 13%?) and for upper body (about 6%)? Was so excited to hear that mental health, including cognition improvements are also a side benefit of taking creative.
I appreciate you addressing Creatine for Women that are Peri and Post menopausal. We are often forgotten. I have found a few studies that I plan to read as well! Thank you very much! Well wishes on the growth of your channel and business!
Thank you for clarifying this. I have seen a lot for men but am curious on effects on women. Being an older female and concerned about muscle loss appreciate it.
I love creatine, I just need to start small and work my way up to full dose after taking a break otherwise I get terrible stomach upset. It does cause some water retention in the muscles but not much.
@@kristahutchinson907 thank you for the tip. Just started. So far so good.
@@kristahutchinson907 do you add salt to your creatine?
@@zaynab2085 could you elaborate
Thanks Mike for giving some love to the women.
Very interesting. I was just writing on another doctors page who covers the Carnivore diet that the #1 thing I noticed when I went on the diet was IMPROVED mental health. The depression and anxiety ( that I thought I would be plagued with my whole life) disappeared. I was looking up creatine after listening to your talk, and it is mostly found in meat and seafood. So, wow. Another piece to the puzzle! Thank you very much for all you do.You are the main reason ( a while ago ) when I heard one of your talks on Vitamin D, that I have made it a PRIORITY to get at least 30 minutes of sun a day....something else that also has helped me immensely!! Thanks again
I had the same experience. I went carnivore, added d3/k2, dhea and I feel like a new person.
@@bellakim9404 Nice! Isn't it amazing what diet can do? Not once have I ever had a primary care doctor talk about this, and if they do the diet they told me was high in veggie lectins, low fat and high in grains. Even when I showed my doctor how I have improved almost all problems I had with diet she was almost angry!
@@jaybyrd3240 yes, primary care physicians like to put band aids on ailments with pharmaceuticals, so there is no surprise she was Angry. If your health improved, how could she prosper from her scripting to big pharma?
Exactly same experience for me going carnivore after 6 yrs vegan 😬
EXACTLY the same as me. It’s a incredible and life changing
Thank you Mike for keeping post menopausal women in mind,truly appreciate
Awesome info here! I am a 36 year old woman, have been lifting for about 8 years now and can confirm positive effects on exercise and weightlifting as I’ve take creatine off and on throughout that time and notice increased lifts whenever I’ve been taking it.
Creatine is amazing. Male 52. The first time I took creatine was 30 years ago. When I’m lifting I take it. Works incredibly well.
@@mikewilliams4947 imagine taking REAL creatine now....get some
36 here too and just starting to lift more - can you share how much you’ve taken and how you cycle it? (And any other helpful insights? ;)), Thanks!
What kind of creatine do you take? There are so many kinds!
@@Mereship I think the basic no frills creatine monohydrate is the most economical. I lift rather aggressively and use a brand called Ghost “size” but it’s not entry level stuff. Makes your skin crawl a little 😂 but it has a “burn delay” chemical in it. Regular old creatine monohydrate just gives you an awesome pump!
I'm an elderly female with fibromyalgia, which is proven to involve a lower amount of available ATP. I lost my fitness when I first got sick, and once stabilized, I started to exercise again and couldn't do much at all. I was also an almost vegetarian then, but am on Paleo now. Creatine was instrumental in allowing me to work up to a basic fitness level again. Once I reached that, the creatine did not add any more benefit. The only benefit I got was being able to exercise more, but it was well worth it.
What brand and how much did you take?
I want more female fitness and health content. It's helpful
This really helps explain athletic performance differences throughout the menstrual cycle. Thanks for this informative review!
Thank you for reading all the studies and letting the rest of us benefit from the the information ..... ❤️
@High Intensity Health really appreciate your content, one of the best health channel data out there. Keep up the good work.
Great content! You are the first one to bring this out.
Thank you!!! I have been on the fence and now I'm gonna try it 🙌 thank you for all you do and the info you put out there ❤️
Thank you so much for this video Mike. Incredibly insightful. I will be trying this out for workouts as well as getting my postmenopausal mum on to it!
I love how fast and informative you speak, you started the video right into the topic. I also love how you pronounce every word clearly. Subscribeeeeeeeeeedd
Thank you so much! I’ve learned a lot from your contents since 2021 and benefited my health overall.
Another Excellent Lecture from our dear Guru Mike !! Mike is definitely The Most Talented teacher of Health Maintenance !!
Thank you Mike, Iv just started creatinine after listening to your post I’ll will most definitely be continuing with creatinine
Great info here. Thanks for sharing, Mike!
I have mitochondrial issues and have been looking at possible ways to improve exercise tolerance, so this is very timely. In particular, I have noticed that my issues ebb and wane with my hormonal cycle but nobody ever provided an explanation for it, till now. Glad I just ordered some yesterday!
Thank you so much for this, Mike! Was about to ask you for your advice because you are one of the FEW I trust for knowledge & you delivered before I even asked lol. You’re always on your game keeping Us in the game. Taking your NAC, TU, adding this for the Win!
As a woman in her 60's who does resistance training & walking/cycling just started creatine using Myoxcience electrolyte stix's. I think it is helping my excerise performance. Only started so time will tell. Thanks Mike for sharing this info.
Thanks for sharing some research specifically for women. Very helpful, I was taking creatine and with other supplements, interventions etc got lazy and stopped the C, Adding back in!
Thanks for sharing this info! As a menopausal woman I’m really trying to educate myself of what will help me thrive and anything I can realistically throw at it I will ❤️
My FM Doctor just told me to consider taking creatine. Thank you for this video! Thank you for always sharing in depth how we can improve our health and always explaining it so well.
Phenomenal break down Mike!
Appreciate all the data breakdown MM, I’m curious and motivated to take creatine as I’m 55 and still my period, however inconsistent. Being keto has helped tremendously. Thank you 🙏🏼
This is so crazy! I am blown away by this info. I had heard about this from my doc, but mostly as a side note. It wasn’t really explained like this
This was such a helpful video. Thanks especially for orientating toward women.
I love all your content, thanks for bringing all these studies to our attention and breaking it down for us.
I'm a female in my mid 30's and this hyped me up to move towards my love of health and fitness and away from my love of eating like a Christmas elf. Especially now I started working with a bunch of older guys who are worried about their prescriptions, I really want to hone in on everything health. You are my greatest resource.
Great info as always!
Thanks for all you do. Love your channel. I find myself recommending it every time I attend my keto group.
Really appreciate that, thanks Tracy!!
Very informative!! As a 47yr old woman I have been interested in adding creatine to my supplements to incorporate in my workout routine. This answered all my questions. Thank you for sharing this with us.😊
I like this background Mike… it is refreshing like a breath of fresh air!
Thank you so much, Mike, for your research and for sharing your knowledge and experience. I’m a 73 year old woman who maintains a regular exercise routine including resistance training. I just added creatine to my supplement set, so too soon to see any results.
But I truly appreciate the fact that you cover issues concerning “senior” women. We’re often dismissed as a group. Thank you, again!
This is really interesting - Especially hormonal influences on CK at particular cycle phase. Good insight for fertility patients.
Always helpful. Thank you.
Great information! Have some on my shelf but will consider dosing more frequently as I’m 32 & wanting to start a family soon. Thank you for this! 🙂
Good morning everyone!
Thanks, Mike! I always love your podcasts. I fast and am at a good weight but NEED to work out. I tote haybales & feed bags but need to start some weight training.
Thank you for this amazing video, and the resources!
Mike, thanks so much for your focus on women and creatine. I started creatine about a month ago (3-5 grams daily) and i notice that it really helps with weight training and with road biking. I plan to use it long term. Big benefits and I haven't noticed any downside. I do drink significantly more water on it, but that's probably a helpful thing anyway.
Great info on benefits of creatine for post menopausal women - especially for muscle maintainance
Mike, thank you for going through the paper, covering the key points. My mom and sister will be getting some creatine
I found this very helpful. Really good insight into creating, I will be starting my journey soon.
THANK YOU! Your insight is very helpful. I've never heard of creatine, but am going to start supplementing. I'm hoping it will help me sleep and gain cognitively. 😴 Love your show.
I had a gastric bypass done 8 years ago. I was 400 pounds*** at 5'9" I had the roux en Y done- the malabsorbtion is doing a better job at killing me than all that extra weight!
As I learn more and more from you, I realize that my inability to absorb nitration through foods and medication is affecting my physical and mental well being!!
My teeth are falling out and have lost their enamel, my skin is dry and cracked, my menstrual cycles went crazy (I'm almost 52) that has my Gyn baffled, My moods, sleeping everything!
***at teh time I had no idea why I was so heavy - it certainly wasn't my eating- lymphedema and lipedema was the culprit, as well as 5 antipsychotic medications, birth control and Lyrica for fibromyalgia
Eating carnivore is the best thing I’ve done. I’m f 69. Also NAC and Glycine.
I am 60 and have been taking creatine for about 3 months. First thing that stands out strong is how quickly my muscles heal after working out. The soreness does not last too long.
I lift and hurt my back recently, deadlifting. The soreness lasted less than a week. In addition to creatine, I kept moving and stretching but by the time I met with my trainer again, I was not sore anymore.
Awesome..glad it's helped you..I might try it for strength training ..to recover better
Thanks for sharing this study.
Only recently managed to get my mum & my wife to start taking it. Thank you for the timely vid
Thanks for the great information!
Great info!
Thank you for such great information
I just completed my first full week of creatine. Looking forward to feeling/seeing the difference by the end of the month. :)
This was great information. I was researching protein supplements for women because I need to increase my iron and creatine levels. Looking to try the electrolytes w/creatine as well. Thank you!
Thank you for this information. I am meat free and post menopausal, and I will get onto creatinine. I have been feeling flat for a while now.
Good morning
I'm new & like the videos a lot so far.
Can't wait to check all & the site out.
Hope everyone has a great day
😎🥂💪🏻
Great info. Thanks!!!
Creatine is my go-to supplement for extra energy for chronic fatigue. I use it sparingly. It seems to temporarily boost my energy rather than change underlying health. If I use too much of I have found I increase my risk burn-out. I have also personally found it does noticeably stimulate me to the extent I'd struggle to sleep if I took it in the evening - even on a very low dose. In terms of regular supplementation, aside from the aforementioned issues I'd be concerned about hair loss through creatine as I already have a history of PCOS related hair loss.
^^appreciate you sharing all of this!
(Also, look into Ozone/UV therapy (through an IV) - this has had the biggest affect on my chronic adrenal fatigue hands down). 💕
@@kristareganmusic thanks for the recommendation. That's really sweet of you x
Thank you for sharing this information. It was very helpful for me.
This was really informative and helpful. Thank you
So interesting! Have not heard anything about this but I am very interested.
Thank you! This was incredibly helpful to me. I'm 43 and am usually fairly consistent in my workouts. I prefer HIIT. But my sleep can be very eratic, especially once the leuteal phase starts. I will make sure I'm focusing more on red meat and if necessary, additional supplementation of creatine, since I am also genetically predisposed to low B6 levels. I tend do notice I'm incredibly fatigued during that time as well. Seems a full two weeks of bad sleep, crazy mood swings, and very low physical and mental energy. I'll apply this info and see how it helps!
I had many issues from my menstral cycle. Vitamin B complex truly helped my emotional swings. I had PMS very bad. I also used Nutritional yeast to add to foods to boost these Vit bc of loss in monthly flow. It really made me feel better
I take royal jelly that bee’s make is (w/ honey) a great way to get All the B vitamins. 😊
Thank you for this video !!
Thanks for sharing this clinically relevant information
Thanks man! Great job!
Thanks Brother, this is amazing information! I just got into reading about Creatine. Thanks!
Great info. I subscribed because you provided this info🌷
Love the content!
Wow so many benefits of creatine. With menopause he mentioned so many symptoms that can be helped. I’m ready to start taking it. Thanks so much.
Thanks for these mate.
Thanks so much for the information I definitely going to take it to get better muscle and brain performance 💝
I’ve been an athlete my whole life. This is helpful. Thank you.
That is so good information which I needed 😉thank you 😊
Thankful for you, benevolent human.
Thanks for classifying vegans. Im post menopause and need this.
Thanks for the great info.
Great information!
Thank you for this.
Thank you for this very interesting information , there is so little helpful information for menaposal women’s health, THANK YOU❤️
Thank you for this video. As a vegan, I never really gave much thought to creatine. However I am athletic, doing HIIT, weight training and running. I recently just bought your electrolyte stix and will see how I feel on them and maybe consider adding more creatine to my supplements.
Oh wow yeah,...as a vegan you have to take creative since your not eating beef. Energy, muscle retention, and cognitive health, and now we learn so many other benefits. I eat a ton of red meat and still supplement with creating. Pure beef carnivores are the only group that gets enough creative for body and brain optimization.
How did you feel with the stick?
Thanks...insightful and inspirational!!!
Great video, very informative and thorough, thank you! I love creatine and have been taking it more regularly with electrolytes before my workouts or half before, half after. I have noticed a positive difference in my performance at the gym as well as around my cycle (pms hasn’t been as bad). Ladies, take creatine!! I will share this video, thanks again!
Very helpful!
Thanks for all you do 🙂
So cool, I’m gonna have to try!