Creatine: Performance & Longevity Supplement

Apr 19
3 min read

Creatine is one of the most studied, safest, and effective supplements available today—not just for athletic performance, but for brain health, energy, and even healthy aging. While long associated with bodybuilders, creatine has massive benefits for women, especially when tailored to female physiology.

1. Boosts Strength & Lean Muscle

Women typically have 20–30% lower creatine stores than men, making supplementation particularly impactful. It supports strength, endurance, and muscle tone—without making you bulky. By replenishing ATP, your body’s energy molecule, creatine helps you power through workouts more effectively.

📚 Source: Tarnopolsky, M.A. (2010). Creatine as a therapeutic strategy for myopathies. Amino Acids.

2. Supports Brain Health & Mood

Creatine plays a critical role in brain energy metabolism. Research shows it may improve mental clarity, focus, memory, and resilience during stress or sleep deprivation. It may also support mood regulation and has shown promise in reducing symptoms of depression and anxiety, especially in women.

📚 Source: Rae, C. et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo-controlled, cross-over trial.

3. Speeds Up Recovery & Reduces Fatigue

Creatine reduces inflammation and oxidative stress, which can lead to less post-workout soreness and better energy between training sessions. It's a secret weapon for faster recovery and improved physical performance.

📚 Source: Santos, R.V.T. et al. (2004). The effect of creatine supplementation on inflammatory and muscle soreness markers after running.

4. Promotes Bone Health

Emerging research suggests creatine may improve bone mineral density and bone strength, especially when combined with resistance training—making it an ideal supplement for postmenopausal women or anyone concerned about osteoporosis.

📚 Source: Chilibeck, P.D. et al. (2015). The effect of creatine supplementation on bone health.

5. Balances Energy During Hormonal Shifts

Hormonal changes—during the menstrual cycle, pregnancy, or menopause—can drain energy and impact performance. Creatine may help stabilize energy levels and cognitive function, especially in perimenopausal and postmenopausal women.

📚 Source: Smith-Ryan, A.E. et al. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective.

6. Supports a Healthy Metabolism

While creatine doesn’t directly burn fat, it promotes lean muscle mass, which helps boost resting metabolic rate and supports long-term body composition goals.

Which Creatine Is Right for You?

There are many forms of creatine on the market—but here’s the truth:

Form	Verdict
Monohydrate	✅ Gold standard. 99% absorbed. Most studied. Most affordable.
Micronized	✅ Same as monohydrate, just mixes better.
HCl (Hydrochloride)	✅ More soluble, easier on the gut. Great for those sensitive to bloating.
Ethyl Ester	❌ Less bioavailable in most head-to-head comparisons.
Buffered (Kre-Alkalyn)	❌ No proven benefit over monohydrate.
Liquid	❌ Degrades in water. Avoid pre-mixed drinks.
Magnesium Chelate	❓ Some promise, but not enough data yet.
Phosphocreatine/Anhydrous	❓ Niche uses. Needs more research.

Creatine Myths—Busted

Kidney damage? ✅ False. Clinical studies show no harm in healthy individuals at recommended doses.
Hair loss? ❗ Unproven. One isolated study raised this concern, but no causal link has been established.
Bloating? ✅ Sometimes—but typically during loading phases or high doses. At 3–5g/day, this is rarely an issue.
Only for bodybuilders? ❌ Not even close. Creatine is being studied for neurodegenerative diseases, cognitive health, and even depression.

What I Use: SHEatine™ by JJ Virgin

🔴 My go-to creatine is SHEatine™, designed specifically for strong, powerful women.

Uses creatine HCl—a patented form that’s 7x more water-soluble than monohydrate.
No bloating or water retention—great for sensitive stomachs.
Backed by research for better solubility, which may allow for lower doses (1–2g) while still being effective.

📚 Reference: Jäger, R. et al. (2011). “Comparison of solubility and dissolution of various creatine forms in water,” Journal of the ISSN.

SHEatine™ additionally packed with taurine and magnesium glycinate.

Taurine—for brain clarity, electrolyte balance, and heart health.

📚 Zhang, M. et al. (2004). “Taurine: a potent antioxidant and anti-inflammatory agent,” J Biomed Sci.

Magnesium Glycinate—for relaxation, sleep quality, and muscle recovery.

📚 Abbasi, B. et al. (2012). “Effect of magnesium supplementation on insomnia,” J Res Med Sci.

The Bottom Line

Creatine is one of the few supplements that consistently delivers—for strength, cognition, recovery, and aging well. SHEatine™ takes it a step further with a formulation tailored to women’s needs, minus the bloat.

🎯 Get SHEatine™ at a discount using code: UltimateWellnes

Or grab it directly here

Sending Optimal Health & Ultimate Wellness,

Julia Smila - FDN Practitioner & Pranic Healer