Creatine monohydrate is one of the most extensively studied supplements in sports nutrition.
Its primary role is increasing phosphocreatine stores in muscle, improving high-intensity energy production. In practical terms, that means:

• Improved strength
• Greater training capacity
• Better muscle retention
• Potential cognitive support

Recommended dose: 3–5g daily.
No cycling required.
No loading necessary for most people.
Timing is far less important than daily consistency.
Why this matters particularly for women:
From our 30s onward, muscle mass gradually declines. During perimenopause and menopause, anabolic resistance increases. Creatine can support resistance training adaptations and lean mass preservation.
And importantly:

Creatine is not just for bodybuilders.

It supports muscle health, metabolic health, and potentially brain health across the lifespan.
Evidence highlights:
• Kreider et al., 2017 – International Society of Sports Nutrition position stand
• Rawson & Volek, 2003 – Creatine and muscle performance
• Smith-Ryan et al., 2021 – Creatine supplementation in women
• Avgerinos et al., 2018 – Creatine and cognitive function

To keep in mind — supplements support foundations.

Protein intake, resistance training, sleep and overall diet are key!

Before taking any supplement, check with your doctors.

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