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Muscle booster and popular supplement among athletes: the body's own substance creatine.
May 22, 2025
Birgitta Dunckel
The intake of creatine is booming, especially among strength athletes. But women can also benefit greatly from this dietary supplement - for example, during menopause. Because it helps to stay mentally and physically fit
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Creatine has long been considered a popular dietary supplement among athletes to enhance performance and build muscle. However, it also has the reputation of being a typical men's supplement. The possible increase in muscle mass deters many women from taking it. However, it is now known that women over 40 in particular benefit from a well-filled creatine store.
Unlike many internet hypes, creatine is well researched, and its effects and reasons for them are well understood. Creatine is a natural organic compound that can be consumed through food (mainly fish and meat) and is also produced in the body from the three amino acids arginine, methionine, and glycine, primarily stored in muscles, but also - in much smaller amounts - in the brain.
Creatine primarily serves as an energy source to fully charge the mitochondria - the powerhouses of the cells - and replenish our ATP (adenosine triphosphate) stores, essentially the body’s batteries. The ATP stores ensure that the muscles have sufficient energy for fast, powerful use. Creatine thus counteracts rapid exhaustion and supports endurance during high-intensity exertion.
However, the body's own stores are quickly depleted - especially during the first 10 seconds of very intense exertion. After that, the body needs some time to regenerate ATP from carbohydrates and fats. This is where creatine comes into play: It quickly replenishes the ATP stores to allow for continued intense training - a win-win situation for the athlete: those who have more strength can train more, leading to higher calorie burn and also promoting muscle growth in the long term.
And more muscles increase the basal metabolic rate, which in turn can help achieve individual fitness goals more quickly. An increased intake of creatine and optimally filled ATP stores is also associated with a lower risk of muscle injuries and faster recovery after injury.
The brain and nerve cells also need creatine as fuel to perform good cognitive abilities. After all, the brain can account for up to 20 percent of the total energy consumption.
Some studies suggest that additional creatine intake can improve brain function in people over 60, such as short-term memory or general thinking ability and concentration.
An optimal ATP level is crucial for maintaining healthy brain cells. Creatine acts neuroprotectively as we age and protects nerves. Current studies are investigating whether creatine can also play a significant role in treating neurodegenerative diseases such as dementia, Alzheimer's, or Parkinson's.
Depending on physical activity, humans consume two to three grams of creatine per day, with high athletic activity consuming up to twice as much. The body itself produces 1-2 grams daily. The necessary difference between production and consumption must be absorbed through diet, which is not easy: Creatine is found mainly in fish and meat, and in lower concentrations in dairy products. 100 grams of salmon or beef contain 0.5 grams of creatine, 100 ml of milk only 0.1 grams.
Too little to be able to fully harness the positive effect - those who eat vegan diets will practically get no additional creatine from food. And even a woman who regularly eats meat and fish will often take in too little creatine due to the often smaller food quantities compared to men. Additionally, women have lower natural creatine stores than men (70 to 80 percent less).
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The effect of creatine on enhanced brain function can counteract sleep problems.
From menopause onward, estrogen is produced less and less by the female body. This increases the risk of developing osteoporosis (bone loss). Studies show that creatine significantly improves bone mineral density when combined with resistance training. It can also counteract age-related muscle loss.
Many women fear looking "bloated" from creatine. In fact, it helps maintain lean muscle mass and promotes a firm, defined figure. Additionally, it can boost metabolism, which can support fat loss.
Especially with weight gain during menopause, creatine can help women maintain their desired weight. It is important to note that creatine draws additional water into the muscle cells. This makes muscles appear fuller and more defined, but can result in a weight gain of 1-3 kilos.
Creatine helps increase the body's own energy production. Women who train regularly benefit from more strength and endurance, making workouts more effective. Concentration and cognitive performance are also improved.
After a strenuous workout, the muscles are often tired and sore for days. Creatine can help reduce muscle damage and significantly speed up recovery.
Women experience hormonal fluctuations throughout their lives - from Menstruation to menopause. Creatine can help balance energy dips during the period. There is also evidence that it can reduce mood swings and sleep disturbances.
Creatine monohydrate is available in powder form (for dissolving in water) and as capsules. For healthy individuals, the intake of creatine as a dietary supplement is considered harmless as long as a daily dose of up to five grams is not exceeded. In addition, when taking creatine, it's important to drink enough water, as only then can creatine reach the muscle cells.
However, the following should avoid creatine:
Important: It's definitely advisable to consult your doctor before taking it.
