Over the years, I’ve seen how consistent, science-backed habits can make a true difference, helping women feel empowered, balanced, and energized. Creatine is no exception!
Whether you’re just curious about what creatine is, or you’re ready to explore how it can support you, this guide breaks down the science and why it’s such a powerful tool for women’s health.
I hope it inspires you to lean into your strongest self!
With love,
Jess xx
The Science of Creatine
Creatine is a natural source of energy, derived from three amino acids: arginine, glycine, and methionine.(1)
It is a well-researched nutrient. The science behind creatine is undeniable, yet there’s a misconception that it is only for men or athletes. Creatine is beneficial for women too, fueling strength, performance, recovery, and even healthy aging!
Supplementing with Creatine
Women have 70–80% lower creatine stores than men, due to differences in muscle mass and hormones.(2) That’s why supplementation can be so beneficial — it helps bridge the gap, supporting lean muscle in a powerful way.
By supporting lean muscle, creatine helps women feel energized day-to-day, more confident in their bodies, and stronger in their workouts. Building strength now is an investment in lifelong wellness. It’s key for longevity!
Creatine can also support:
- Transitions in hormonal phases: One study concluded that creatine may help reduce fatigue for women, especially in their high hormone phase.(3)
- Improved mood: There is strong evidence that creatine supports mood and may help reduce melancholy, particularly for women.(2,4)
- Cognitive function: Creatine may help improve short-term memory in healthy older adults.(5) One study showed adults over the age of 60 performed higher on a cognitive function test, compared to those not taking creatine.(6)
The Future of Creatine
As a nutritionist, I’ve always wanted to create a creatine formula designed specifically for women, which is why I am so excited to share our new Lean+ formula!
Lean+ is truly the first-of-its-kind formula that brings strength, metabolism, and gut health together in one product.*
- 5g Creatine Monohydrate per serving, the standard research-backed dose.*
- Enhanced with Eriomin® citrus extract for GLP-1 support.*
- Includes a clinically-studied probiotic for body composition and gut health.*
This is the product I wish existed years ago. Powerful, high quality, and enhanced with innovative ingredients to meet your body’s needs.
This is a new way to lean into your strongest potential — with confidence, balance, and science on your side. I can’t wait for you to try!
References:
- LeWine, H.E., 2024. What is creatine? Potential benefits and risks of this popular supplement. Harvard Health Publishing. Available at: https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement
- Smith-Ryan, A E, Cabre, H E, Eckerson, J M & Candow, D G 2021, ‘Creatine supplementation in women’s health: A lifespan perspective’, Nutrients, vol. 13, no. 3, p. 877, https://doi.org/10.3390/nu13030877
- Gordon, A. N., Moore, S. R., Patterson, N. D., Hostetter, M. E., Cabre, H. E., Hirsch, K. R., Hackney, A. C. & Smith-Ryan, A. E. 2023, ‘The Effects of Creatine Monohydrate Loading on Exercise Recovery in Active Women throughout the Menstrual Cycle’, Nutrients, vol. 15, no. 16, p. 3567, https://doi.org/10.3390/nu15163567
- Juneja, K., Bhuchakra, H.P., Sadhukhan, S., Mehta, I., Niharika, A., Thareja, S., Nimmakayala, T. & Sahu, S. 2024, ‘Creatine supplementation in depression: A review of mechanisms, efficacy, clinical outcomes and future directions’, Cureus, vol. 16, no. 10, e71638. doi:10.7759/cureus.71638.
- Avgerinos, K.I., 2018, ‘Effects of creatine supplementation on cognitive function in healthy individuals: A systematic review and meta-analysis’, Neuropsychologia, vol. 123, pp. 122–129, https://doi.org/10.1016/j.neuropsychologia.2018.01.014
- Ostojic, S.M., Korovljev, D. & Stajer, V., 2021. Dietary creatine and cognitive function in U.S. adults aged 60 years and over. Aging Clinical and Experimental Research, 33(10), pp.3269–3274. https://doi.org/10.1007/s40520-021-01857-4
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
