When it comes to improving fitness, energy, and overall health, supplements can play a big role—but only when used correctly. Creatine, one of the most researched supplements available, is often misunderstood, especially by women. Let’s break it down and explore how it, along with other key supplements, can enhance your performance and well-being.
What is Creatine?
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. While it’s naturally found in foods like red meat and fish, supplementing with creatine provides additional benefits, especially for active women over 40.
Benefits of Creatine
- Increases Strength & Power – Helps generate energy for resistance training, HIIT, and explosive workouts.
- Enhances Muscle Growth – Supports lean muscle retention, which is crucial as we age.
- Boosts Recovery – Reduces muscle soreness and improves post-workout recovery.
- Supports Brain Health – New research suggests creatine may enhance memory, processing speed, and cognitive function, particularly in women (Forbes Health, 2024).
- Aids Hydration & Endurance – Helps maintain hydration levels, which is critical for performance and overall health.
Who Should Take Creatine?
- Women over 40 looking to retain muscle and strength
- Those who do strength training, HIIT, or endurance activities
- Anyone looking to support brain health and cognitive function
- Vegetarians or vegans who don’t get enough creatine from diet alone
Potential Downsides of Creatine
While creatine is generally safe and well-tolerated, there are some potential drawbacks to consider:
- Water Retention & Weight Gain – Some users experience temporary water weight gain as creatine pulls water into muscle cells.
- Digestive Issues – High doses may cause bloating, stomach cramps, or diarrhea in some individuals.
- Mild Dehydration Risks – While creatine aids hydration, inadequate water intake may lead to cramping or dehydration.
- Kidney Concerns (for those with pre-existing conditions) – Although research shows no harm in healthy individuals, those with kidney disease should consult a doctor before use.
How to Use Creatine Effectively
To get the most out of creatine, consistency is key. Here’s how to use it properly:
- Dosage: 3-5g daily (no need to cycle off) (Journal of the International Society of Sports Nutrition, 2017).
- Timing: Can be taken any time of day, but post-workout with a carb source may be ideal.
- Hydration: Drink plenty of water to optimize absorption and prevent cramping.
- Loading Phase? We do not recommend a loading phase for women over 40 to decrease side effects.
Other Essential Supplements for Women Over 40
Creatine is a powerhouse, however other supplements can support strength, endurance, and overall wellness.
Muscle & Recovery
- Protein Powder (Whey or Plant-Based): Supports muscle repair and satiety (National Institutes of Health, 2022).
- Essential Amino Acids (EAAs): Prevents muscle breakdown, especially during fasted training or for those using weight loss medications.
- Magnesium Glycinate: Helps with muscle recovery, sleep, and stress reduction.
Energy & Performance
- Electrolytes (Sodium, Potassium, Magnesium): Essential for hydration and endurance.
- Beta-Alanine: Delays fatigue and improves workout performance.
- Beetroot Powder: Supports blood flow and endurance (Journal of Applied Physiology, 2018).
For Overall Health
- Omega-3s (DHA/EPA): Supports heart, brain, and joint health (American Heart Association, 2021).
- Vitamin D + K2: Essential for bone strength and immune function.
- Collagen + Vitamin C: Supports joint, skin, and gut health.
- Ashwagandha: Helps regulate stress and cortisol levels.
Final Thoughts
If you’re a woman over 40 looking to stay strong, lean, and energized, creatine and the right supplements can be a game changer. However, supplements should complement a well-balanced diet, strength training, and proper hydration.
At Wellthy Soul, we help women navigate nutrition, fitness, and mindset to achieve lasting health. Ready to level up your wellness game? Let’s chat about the best strategies for you!