Can creatine affect female hormones?
In addition to supporting muscular energy and post-workout recovery, some evidence suggests that creatine may benefit brain, bone, cognitive, muscular, and hormonal health, particularly for women. Several studies demonstrate that creatine is safe over short- and long-term periods. According to the International Society of Sports Nutrition (ISSN) , up to 30 g per day for 5 years may be safe and is generally well tolerated by healthy individuals.Interestingly, creatine supplementation can have a positive effect in reducing these negative effects of the menstrual cycle; helping to improve sleep quality and reduce stress.Altered creatine metabolism has also been linked to reduced fertility and specific pregnancy-related pathologies [13,14]; however, there is no clear consensus as to whether creatine metabolism is indeed an essential component of bioenergetics for successful reproduction.And it might not be safe for everyone, such as those with kidney or liver issues. Dr. Jotwani recommends consulting your doctor before taking a creatine supplement. Your doctor can help evaluate whether it’s safe for you to take and, if it’s not, help you find alternative ways to achieve your fitness goals, adds Dr.
Why do doctors not recommend creatine?
Creatine might be unsafe for people with preexisting kidney problems. However, further research is needed. Creatine is one of the safest and most well-researched dietary supplements. Its use hasn’t been linked to any significant health concerns, and studies show that its use is safe in both men and women.For that reason, the American Academy of Pediatrics and American Society of Sports Medicine do not recommend creatine use under age 18. Creatine can also have side effects. It causes muscles to retain water and long-term use may cause muscle cramps, dehydration, diarrhea, nausea and seizures.Creatine supplements are considered safe for healthy individuals when used at recommended doses. Possible serious side effects include kidney stress, gastrointestinal upset, and water retention. Choosing quality products, staying hydrated, and consulting a healthcare provider can help ensure safe and effective use.Creatine may interact with certain medications. You may also wish to speak with a doctor if: you take medications that affect your liver, kidneys, or blood sugar.Bipolar disorder: Creatine might make mania worse in people with bipolar disorder. Kidney disease: Creatine might make kidney disease worse in people who already have kidney disease. If you have kidney disease, speak with a healthcare professional before using creatine.
Is creatine good for females?
Creatine monohydrate is a safe and effective supplement that can improve athletic performance, strength and fitness for both men and women. Understanding the facts can help you confidently add creatine to your routine so that you can reach your full athletic potential. In fact, it can be taken at any time of the day to achieve results. Mitesh Desai points out, The key with creatine is consistency. Whether you take it in the morning, after your workout, or before bed, the focus should be on making sure you take it daily to see the benefits.Creatine is a relatively safe supplement. However, side effects may include: Weight gain because of water retention. Dizziness.Choose creatine monohydrate from a trusted source. Increase water intake to avoid dehydration and constipation while taking creatine. Start with a quarter or half dose if you experience side effects and slowly work up. Take creatine any time of day, mixed in water, a smoothie, or another beverage.On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.
Is creatine good for weight loss?
Creatine is a safe and effective supplement for healthy adults to support muscle growth, exercise performance, and recovery. No current evidence suggests that it directly causes weight or fat loss. Creatine supplement safety Also, the supplement may contain other ingredients that could potentially be harmful for you. Otherwise, an adult dose of 3 to 5 grams of creatine daily is safe. However, people with kidney disease should consult with their doctor prior to taking it.When taken by mouth: Creatine is likely safe for most people. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used.The consensus of medical experts concludes that creatine in high dose, if consumed for a long term, can adversely affect kidney function in healthy individuals doing lots of physical exercises, causing excessive water loss, due to sweating, resulting in dehydration.Creatine in young adults (18-25 years) The vast majority of studies show no negative impact from creatine use between the ages of 18 and 25.
Who should avoid taking creatine?
Creatine isn’t recommended for people with kidney disease, liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing. How much creatine should women take? It’s recommended to take between three and five grams of creatine supplement daily. This dosage has been shown to be effective for increasing your creatine levels in muscle cells.Research has shown that it is safe to consume creatine supplements daily, even over several years. No evidence supports significant, detrimental side effects in people who consume high doses of creatine (30 g/day) for up to 5 years .To load with creatine, take 20 grams (g) per day for 5–7 days. Split this into four 5-gram servings throughout the day. Eating a carb- or protein-based meal may help your body absorb the creatine. Following the loading period, take 3–5 g per day to maintain high levels within your muscles.Harvard’s Special Health Report Boosting Your Energy provides advice and information from world-renowned medical experts that can help you discover the cause of your fatigue and find the right treatment or lifestyle changes. Otherwise, an adult dose of 3 to 5 grams of creatine daily is safe.
Is creatine good for skin and hair?
Creatine is good for the mind and can help support cognitive function and mental health. Creatine is good for skin and can improve skin health, helping to delay the look of wrinkles. Creatine is good for hair and can improve hair health. It supplies energy to your muscles and may also promote brain health. Many people take creatine supplements to increase strength, improve performance and help keep their minds sharp. There’s a lot of research on creatine, and creatine supplements are safe for most people to take.Creatine and Skin Health: The Connection Boosts Skin Cell Metabolism: Creatine may enhance skin cell metabolism, leading to increased turnover and regeneration of skin cells. This process can result in a brighter, more vibrant appearance as dull, damaged cells are replaced by healthier ones.Creatine works primarily by giving your body’s muscles energy and strength, and helps to replenish your energy stores during high-intensity activities. It plays a crucial role in producing adenosine triphosphate (ATP), which is your body’s primary form of energy.In addition, creatine is an essential compound for the brain and may aid various brain regions in terms of energy supply and neuroprotection. The studies included in this review provide evidence that oral creatine intake may improve performance on memory and intelligence tasks.Maintain homeostasis throughout the hormonal journey. Supplementing creatine helps keep levels more consistent throughout the menstrual cycle, says White. Having a regular daily dose of creatine from a supplement can help ensure creatine is present in adequate amounts throughout the cycle, she says.