Creatine for Men & Women: Types, Benefits, and Tips for Optimal Use

Creatine is one of the most well-researched supplements that may help with muscle building, athletic performance, and recovery — but are you using it correctly? 

Creatine is a compound naturally present in the human body. It plays a vital role in energy production, particularly for strength and power sports, so creatine supplementation is popular among athletes. 

This article explores the top creatine products, their benefits for men and women, the importance of creatine timing, and how best to incorporate it into a fitness routine for optimal performance. 

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Understanding Creatine

Understanding the science behind creatine, how it works in the body, and why it's often effective for athletes is essential.

What is Creatine?

Creatine is a natural compound in the human body derived from glycine and arginine (amino acids). It's produced by the liver, pancreas, and kidneys and is found in animal foods like fish and meat. 

Our bodies convert creatine into phosphocreatine or creatine phosphate, which is stored in the brain and muscles and used for energy. Phosphocreatine creates adenosine triphosphate (ATP), an energy source used during exercise. 

About 95% of creatine created by the body goes to skeletal muscles for use during exercise, while the remainder is used by the brain, heart, and other body tissues. 

The energy produced by phosphocreatine is highly beneficial during strength and power activities, including sprinting, weight lifting, high jumping, and other power movements.

Natural sources of foods high in creatine and their specific creatine content (grams per pound) are as follows:

• Milk: 0.05 grams
• Plaice (flat fish): 0.9 grams
• Cod: 1.4 grams
• Tuna: 1.8 grams
• Beef: 2.0 grams
• Salmon: 2.0 grams
• Pork: 2.3 grams
• Herring: 3.0-4.5 grams
• Creatine supplements: 5 grams per serving (varies by supplement)

The human body makes about 1 gram of creatine daily. 

Creatine supplements are commonly used by bodybuilders, track athletes, football players, and other competitive athletes. In the United States, people spend about $14 million yearly on creatine supplementation. 

What Are the Benefits of Creatine?

Creatine may provide the following research-backed benefits:

• Researchers found that creatine supplementation may increase strength, power, work output, agility, jumping, sprint performance, and muscle mass.
• Studies also show that creatine supplements help speed up recovery time between exercise sessions and decrease muscle damage. 
• Some studies suggest that creatine supplementation may improve cognitive function and short-term memory, particularly in older adults and individuals experiencing stress.
• Additional studies suggest that creatine plays a beneficial role in cognition, concussions, traumatic brain injuries (TBIs), and depression.
• Studies demonstrate that creatine supplements can significantly increase intramuscular creatine levels, particularly in people with lower initial creatine stores (such as individuals following plant-based diets).
• Researchers report that creatine may have favorable effects on bone health, hormone imbalance, mood, and sleep — particularly among women. 
• Emerging research suggests that creatine may have additional benefits, such as supporting triglyceride management, aiding in neurological conditions like ALS, and offering other protective effects. However, further studies are needed to confirm these findings.
• Other studies found that creatine may have favorable effects on skin health, mental health, injury prevention, reproductive health, inflammation, immune system functioning, heart health, cognition, glucose management, and protection from traumatic brain injuries. 
• Creatine appears to speed up muscle recovery, enhance hormone production (e.g., human growth hormone, testosterone, insulin, estrogen), optimize hydration, and improve memory. 
• Applying creatine as a cream may reduce skin sagging, sun damage, and wrinkles. 

Therefore, creatine offers numerous health and wellness benefits for men and women in addition to sports performance enhancement. 

However, studies demonstrating creatine's effectiveness for endurance sports are mixed. 

Types of Creatine and Choosing the Best One

A comprehensive comparison of various creatine types can help you find the best option for your goals.

Types of Creatine: What's Available?

Creatine supplements include powders, tablets, capsules, liquids, drink mixes, energy bars, and fruit-flavored chews. Common forms of creatine include:

Creatine Monohydrate

Creatine monohydrate is the most common creatine supplement to boost muscle mass and performance during strength training and high-intensity power exercises. 

The cost of creatine monohydrate supplements is about $0.12 per gram. In comparison, products containing other forms of creatine are priced at an average of $0.26 per gram.

Micronized creatine monohydrate made by AlzChem in Germany (brand name Creapure®) has traditionally been the gold standard for creatine supplementation. Because of its 99.9% purity, it's often used in research.

Other Forms of Creatine

Other forms of creatine include:

• Creatine phosphate: No scientific evidence of effectiveness.
• Free acid creatine: No scientific evidence of effectiveness.
• Creatine alpha-ketoglutarate: No scientific evidence of effectiveness.
• Tri-creatine malate: No scientific evidence of effectiveness.
• Creatine ethyl ester malate: No scientific evidence of effectiveness.
• Di-creatine malate: No scientific evidence of effectiveness.
• Creatine gluconate: No scientific evidence of effectiveness.
• Creatinol-o-phosphate (COP): May increase strength when administered intramuscularly or intravenously, but more research is needed to determine its effect on exercise performance and muscle creatine levels.
• Creatine anhydrous: This form is 100% creatine; it may have similar effects to creatine monohydrate, but evidence is lacking.
• Creatine pyruvate: May increase strength, but results are conflicting regarding its effectiveness for improving endurance exercise.
• Magnesium creatine chelate: There is no evidence that magnesium creatine chelate is more bioavailable, effective, or safer than creatine monohydrate. Some research suggests it's as effective for enhancing muscle endurance, power, and strength.
• Buffered or KreAlkalyn® creatine: Some evidence shows benefits, but suggested doses did not lead to more significant improvements in muscle creatine, strength, body composition, or anaerobic capacity compared with creatine monohydrate.
• Creatine hydrochloride: Good bioavailability, but no evidence to support better absorption or greater effectiveness than creatine monohydrate.
• Creatine citrate: May increase blood creatine similarly to creatine monohydrate. Some research supports a sports performance benefit. However, more research is needed to determine creatine citrate's impact on brain and muscle creatine content. Studies don't show that creatine citrate is more effective or safer than creatine monohydrate.
• Creatine ethyl ester: Supplementation increases muscle creatine content, muscle mass, and strength while decreasing body fat, but to a lesser extent than creatine monohydrate. 
• Creatine nitrate: Some evidence suggests good bioavailability, but creatine nitrate is not more bioavailable than creatine monohydrate in equal doses. 

It may enhance muscle endurance, but ingesting creatine monohydrate with a nitrate source is just as effective. Creatine nitrate and creatine monohydrate may produce similar effects on sports performance.

Based on research, the average price of creatine products (per pound) is:

• All creatine products: $0.19
• Creatine monohydrate only: $0.12
• Other forms of creatine only: $0.26
• Creatine combined with other functional ingredients: $0.27

Due to extensive research support and cost-effectiveness, creatine monohydrate is often considered the most reliable and widely used form of creatine.

Best Creatine for Men vs. Women

Key physiological differences affect creatine usage in men vs. women, but the safety and effectiveness of the gold standard (creatine monohydrate) works similarly in both genders. 

Researchers found that women generally have 70-80% lower endogenous creatine stores than men, meaning they may highly benefit from supplementation. 

General creatine dosing guidelines are the same for men and women, though some dosing suggestions are based on body weight. For example, researchers may encourage a relative dosing strategy of 0.10  to 0.14 grams per kilogram of body weight daily.

More research is needed to determine if men and women require different creatine-dosing strategies. Individual needs may vary based on body weight, activity level, and goals.

Some research indicates that women may experience smaller increases in muscle mass and strength from creatine supplementation compared to men. However, women still benefit from creatine in areas such as energy, recovery, and overall body composition.

Individualized dosing needs may vary from person to person based on size and activity level. Check in with a healthcare provider for personalized recommendations.

It's unknown if creatine is safe and effective for kids and teenagers, though some studies suggest a benefit. 

Athletes are allowed to supplement with creatine based on the National Collegiate Athletic Association (NCAA) and International Olympic Committee (IOC) guidelines.

Best Creatine Capsules: A Convenient Option

While creatine capsules may be more convenient than powders, they can also be more expensive. Both forms of creatine are effective for improving fitness and overall health.

Top creatine supplement brands contain creatine monohydrate that has been third-party tested for quality and purity by NSF® or other testing organizations. 

Some supplements consist of creatine only, while others combine creatine with other beneficial ingredients, such as probiotics, nitrates, or amino acids.

How and When to Take Creatine

Practical tips regarding creatine supplement timing, dosage, and other valuable strategies can help you fully enjoy the health benefits of creatine supplementation.

Does Timing Matter?

Researchers studying the effects of the timing of creatine administration found somewhat mixed results:

• Some studies show that the timing of creatine ingestion doesn't affect increased muscle mass or strength. 
• Another study found that taking creatine after exercise (vs. before) might produce more significant benefits, though more research is needed. 
• Researchers suggest no difference in results when taking creatine supplements in the morning vs. evening. 
• One review of several studies found that taking creatine pre-exercise vs. post-workout produced similar benefits. Still, additional research is needed to determine the optimal time to take creatine and whether it's beneficial to use it only on training days (and skip it on your rest days).
• Some anecdotal reports suggest that taking creatine immediately after workouts may lead to greater muscle mass and body composition improvements. However, research remains mixed on whether timing significantly affects results.

The Creatine Loading Phase

Creating loading phases often involves ingesting 5 grams of creatine monohydrate four times a day (20 grams daily) for 5-7 days until the body is fully saturated with creatine. 

However, some studies suggest that the loading phase isn't necessary when supplementing with creatine.

Daily Dosage Guide

Daily dosing and maintenance guidelines often consist of taking 3-5 grams of creatine daily. 

Some researchers recommend a relative dosing strategy based on size (especially for older adults) of 0.10 to 0.14 grams per kilogram of body weight daily. This equates to ingesting 0.05-0.06 grams of creatine per pound of body weight each day.

In one review, doses of 0.3 grams per kilogram of body weight daily (0.14 grams per pound) for 4-7 days increased total brain concentrations of creatine.

Researchers also found that ingesting 5-9 grams of creatine daily for 32 weeks was well-tolerated without any adverse effects.

The human body might better absorb creatine when taken with a source of carbohydrates, such as fruits, vegetables, or whole grains—or a combination of carbohydrates and protein.

Mixing and Pairing Creatine

The best liquids to mix with creatine powder may be 100% juice, milk, or other liquids containing carbohydrates — better yet, carbohydrates and protein. 

Creatine is absorbed better in the body when consumed with carbohydrates. Some studies suggest that ingesting creatine with carbohydrates plus protein increases creatine accumulation in the muscles. 

Co-ingesting carbs with creatine enhances muscle creatine uptake by about 60% vs. taking creatine alone. You could also mix creatine powder with water and consume it with a nutritious meal containing carbohydrates and protein. 

Researchers say that more studies are needed to support using creatine in combination with other ingredients. 

Studies demonstrate that combining creatine with beta-alanine can boost physical performance, vertical jumping, muscular power, strength, and cognitive performance more than taking beta-alanine alone. 

Some third-party tested creatine supplements pair creatine with amino acids or other performance-enhancing ingredients. 

However, combining caffeine with creatine could decrease its effectiveness; more research is needed.

Common Questions About Creatine

Examples of commonly asked questions regarding creatine supplement use among men and women are as follows:

Is Creatine Safe?

Research has consistently studied the effects of creatine, deeming it safe in recommended doses — particularly creatine monohydrate, which is often considered the gold standard.

Creatine is generally safe when taken at recommended doses. However, excessive intake may strain kidney function in individuals with pre-existing kidney conditions. Consult a healthcare provider for guidance.

More studies are needed to establish safe dosages, if any, for children and teenagers. Some researchers concluded that creatine appears to be safe for this younger population group. 

However, it might be unsafe for people with pre-existing kidney diseases. 

Does Creatine Work for Everyone?

Creatine supplementation may produce different effects in everyone who uses it. For example, it might lead to less dramatic results in people with already high creatine levels. 

However, studies consistently demonstrate physical, mental, and cognitive health benefits associated with taking creatine supplements in both men and women — especially those who consume vegetarian or vegan diets or with low initial creatine levels. 

Can Women Safely Use Creatine?

Creatine is just as safe for women as men, offering numerous benefits to female creatine supplement users. Examples include enhanced body composition and strength, improved bone health, better moods, sound sleep, hormone balance, healthier skin, and improved cognitive functioning.

Women should seek individualized advice from a healthcare professional regarding their creatine needs. They often have lower creatine stores in their bodies than men, meaning they may reap significant benefits from creatine supplement use. 

However, men might have more dramatic increases in muscle mass and strength.

Does Creatine Cause Hair Loss?

Current research does not show a strong link between creatine supplementation and hair loss. More studies are needed to explore this concern further.

When Should I Stop Taking Creatine?

Creatine is likely safe when taken for up to five years at appropriate dosages using third-party tested products. 

However, more research is needed to determine its long-term effects and whether or not periodically cycling off of creatine supplements or taking creatine only on training days is optimal.

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Key Takeaways

• Creatine, particularly creatine monohydrate (the gold standard), is safe and effective for increasing strength, power, and muscle mass — particularly in individuals with low creatine levels and when taken in suggested doses. 
• Creatine also improves mood, memory, hormone balance, cognition, skin health, sleep, injury prevention, immunity, disease prevention or management, and more. 
• Common loading creatine doses include 20 grams daily, while maintenance phases are typically 3-5 grams daily or 0.10 to 0.14 grams per kilogram of body weight daily. However, a loading phase may not be necessary.
• Taking creatine with carbohydrates and protein may enhance its absorption rate and effectiveness.
• When used appropriately, creatine supplementation may support athletic performance, recovery, and overall health. Speak with a healthcare professional to determine if creatine is right for your needs.
• Consult with a healthcare professional to find the right product and dosage for your individualized needs, and share your experiences in the comments below!