#Does Creatine

Creatine isn’t a “gym bro supplement.” It’s one of the fastest ways to tell if your body is quietly running on fumes. If you’re dealing with constant low-grade exhaustion, workouts that feel way harder than they should, brain fog, flat mood, feral PMS, or that wired-but-tired stress where everything tips you over—this isn’t a motivation issue. It’s often low cellular energy capacity. Here’s what creatine actually does: it helps recycle ATP, your usable energy currency. Think of it as a backup battery that kicks in when demand spikes or your mitochondria are under pressure. And if you’re thinking, “Meat feels heavy and sits like a rock,” that’s usually not intolerance—it’s low stomach acid and sluggish bile from chronic stress and under-fueling. Start with: • Sitting down to eat • Warm, cooked meals • Slowing your first few bites • A gentle bitter or splash of lemon/ACV before protein When your body trusts food is coming, digestion turns back on. Women don’t need to “cope better.” They need more capacity—and capacity starts with nourishment, not another protocol. Comment FERTILITY to receive your free MENSTRUAL CYCLE CHECKLIST – or if you’re on TikTok, send me a DM to receive it. #TTC #tryingtoconceive #womenshealth #IVF #infertility

Do you take creatine? 👀 BENEFITS FOR WOMEN: 👉🏻 improved body comp 👉🏻 better cognitive function, 👉🏻 enhanced bone health 👉🏻 helps counteract age-related muscle loss 👉🏻 supports energy metabolism during stressful period , sleep deprivation, or hormonal changes like perimenopause GENERAL BENEFITS: 👉🏻 increased strength 👉🏻 increased lean muscle mass 👉🏻 increased performance in the gym 👉🏻 decrease in brain fog 👉🏻 increase in memory & brain function SOME studios show it MAY help with gut health but isn’t its main function. HOW TO TAKE IT: 👉🏻5-15g daily 👉🏻 time of day DOES NOT MATTER I have no brand loyalty right now, any creatine monohydrate will do. Mine was on sale at Costco. 🚩You just want the ONLY ingredient to be CREATINE MONOHYDRATE 🚩 👉🏻 Do not put it in a hot liquid unless you are going to consume it in less than 10 mins. 👉🏻 Try not to let it sit in water for more than 30 mins 👉🏻 Citrus makes it less effective if sitting for more than 15 mins & now ya know 🤓 Coach Jill 🤍

💬 Comment CREATINE if you want my trusted brand list Creatine is one of the most misunderstood supplements out there 👇 It’s not just for bodybuilders. It’s not bad for your kidneys. And no — it does NOT cause hair loss. Creatine helps with: ✔ strength ✔ muscle preservation ✔ energy ✔ mood & brain health ✔ blood sugar control ✔ bone health ✔ recovery And it’s safe, affordable, and heavily researched. The best form? 👉 Creatine monohydrate 5 g per day. Every day. 📌 Save this — you’ll need it 👀 Follow @healthtesh for real nutrition, not supplement myths

Creatine myths — let’s talk facts 👇 ❌ “Creatine damages kidneys” ✔️ False. In healthy individuals, long-term creatine supplementation (3–5 g/day) has not been shown to impair kidney function. Large reviews and clinical trials consistently confirm its safety. ❌ “Creatine causes bloating” ✔️ Mostly false. Creatine increases intracellular water (inside muscle cells), not subcutaneous water retention. Bloating is usually linked to high loading doses, not standard daily intake. ❌ “Creatine is not for women” ✔️ False. Women respond to creatine just as safely and effectively as men, with benefits for ➡️ strength ➡️ lean mass ➡️ energy metabolism ➡️ brain function ➡️ potential support during perimenopause 🔬 Bottom line: Creatine is one of the most studied and safest supplements when used correctly. 📌 Dose: 3–5 g/day 📌 Timing: consistency > timing 📌 Evidence > myths Scientific references: • Kreider et al., Journal of the International Society of Sports Nutrition, 2017 • Poortmans & Francaux, Sports Medicine, 1999 • Gualano et al., Amino Acids, 2012 • Candow et al., Nutrients, 2021 #creatine #creatinemyths #womenshealth #evidencebasednutrition #sportsnutrition perimenopause brainhealth strengthtraining supplementscience

Did you guess it? The supplement is creatine. For years, creatine was boxed into one category: athletes only but newer research is telling a much bigger story. Creatine is a naturally occurring compound made from amino acids. Your body stores it mostly in muscle and uses it to rapidly regenerate energy (ATP). We also get small amounts from foods like red meat and fish. What the research is now showing: Beyond strength and muscle support, creatine may help with: • Endurance and exercise capacity • Preserving muscle as we age • Cognitive function and brain energy, especially under stress or fatigue These benefits apply to both men and women, but they’re getting special attention in women over 40 because baseline creatine stores tend to be lower, and muscle and brain energy demands change with age and hormonal shifts. Which is the best form? ➡️ Creatine monohydrate It’s the most studied, most effective, and most affordable form. No need for fancy blends or “loading systems.” Typical dosing: • 3–5 grams per day • No loading phase required • Can be taken daily, with or without food Possible side effects: • Mild water retention (usually temporary) • Occasional bloating if taken in large doses or without enough fluids Who should be cautious: • Anyone with known kidney disease • Anyone advised by their physician to limit protein or creatine intake • Always discuss supplements with your own doctor if you have medical conditions or take medications As for brands, I’m still researching quality, third-party-tested options. I’ll only recommend what I’d feel comfortable using myself. Creatine isn’t a magic pill but the science behind it, especially for aging muscles and brains, is getting harder to ignore. I’ll continue sharing supplements backed by research, not hype. 👉 Share this with your friends who need to hear this too. 🫶, Cristina Sciavolino-Day, MD **Educational post, not medical advice #SeizeTheDayWithDrDay #healthylifestyle #creatine #supplements

𝑻𝒐𝒑 3 𝑪𝒓𝒆𝒂𝒕𝒊𝒏𝒆 𝑴𝒚𝒕𝒉𝒔 𝑰 𝑯𝒆𝒂𝒓 𝒊𝒏 𝑷𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝐎𝐧 𝐓𝐨𝐝𝐚𝐲’𝐬 𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝐨𝐟 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: 𝐂𝐑𝐄𝐀𝐓𝐈𝐍𝐄🧠💪 Creatine is one of the most studied/researched supplements available yet it’s still widely misunderstood, particularly when it comes to women. The 3 most common myths I hear about creatine in practice — especially from women: 1️⃣ It makes you bulky 2️⃣ It causes bloating 3️⃣ It’s unsafe Creatine is one of the most extensively researched supplements available. When used appropriately, it supports strength, performance, recovery, cellular energy, brain function & cognitive support and lean muscle preservation — without altering hormones or causing unwanted size. For women, ESPECIALLY in our 30s and beyond, maintaining muscle mass is not about aesthetics; it’s about metabolism, bone density, and long-term function. “Creatine supplementation in women improves muscle strength and exercise performance, particularly when combined with resistance training, and may offer additional benefits for cognitive function, mood, and hormone-related symptoms across different life stages” via OpenEvidence IYKYK I can also link specific studies⬇️ As always, supplementation should be individualized and evidence-based. Supplements support a healthy, active lifestyle. IT DOES NOT REPLACE ONE💪 #wcw #fyp #explore #foryou #instamood

Creatine isn’t just for workouts.... Even if you don’t lift weights or follow a workout plan, creatine can still play a powerful role in your body, especially when it comes to: ✨ Mood support ✨ Cognitive function ✨ Helping prevent age-related muscle loss I also want to share what I’m personally using and why it goes beyond most creatines out there. I’m using a Creatine + Power Blend that does more than just supply creatine. ✔️ 5g micronized creatine monohydrate ✔️ 104mg Polyphenols ✔️ 100mg magnesium Here’s the simple part! ATP is your body’s energy currency. It’s what your cells use for everything.... thinking, moving, focusing, even basic daily tasks. When ATP runs low, energy feels low. Most creatines support only ONE part of that energy cycle. This one supports all THREE 🔥 Generate – Polyphenols help your cells create energy Recharge – Creatine helps reuse energy after it’s spent Activate – Magnesium turns that energy on so your body can use it That’s why I notice steady, sustained energy throughout the day. Want the link? Comment “creatine” and I’ll send it over

Here’s the best and worst ways to take creatine. Creatine is one of the most researched supplements we have, and it’s not just for muscle. Almost everyone can benefit, especially women. How much ⚖️I take about 10 grams per day. If you slept poorly or have a high demand day, slightly more can be helpful. When ⏱️Timing doesn’t matter. Consistency does. Take it daily. How ☕️Mixes easily into liquids, especially warm ones like coffee. What NOT to do 🚫Don’t start too high if you’re new. Your gut needs time to adapt. A better approach Start at 2.5 g per day for one week Increase to 5 g Gradually go higher if tolerated And if you think creatine is only for muscle, research shows neurological benefits that go far beyond strength. Creatine isn’t the problem. How you take it is. #doc #creatine #supplements

CREATINE - Misconceptions I hear ALL the time 😶‍🌫️ ❌ Creatine is an anabolic steroid 🏋🏼 ❌ Creatine makes you bloated 🤰🏼 ❌ Buy the cheapest — they’re all the same 🟰 Truths: ✅ Increases strength + power ✅ Hydrates muscles making them appear rounder/more full ⭐️Make sure you buy from a reputable brand otherwise who knows what you’re putting into your body! Comment other misconceptions you’ve heard about creatine💭

Creatine might be doing more for your brain than you realise 🧠 Comment ‘Brain’ and I’ll personally DM you our conversation. Louisa Nicola explains that creatine is not just a muscle supplement. The body produces only a small amount naturally, and a standard five gram dose mainly supports muscle, with limited amounts reaching the brain. Because it must cross into the brain, higher doses have been studied for cognitive support. Louisa also points to evidence suggesting creatine may help protect the brain during stress and injury. Would you take creatine for brain health? Credit: @louisanicola_ x @thediaryofaceopodcast

Creatine isn’t just for the gym — it’s fuel for your brain too. Your brain runs on energy. Creatine helps your cells produce ATP (your body’s energy source), which can support: • Clearer thinking • Better memory • Improved focus • More mental stamina under stress It may also support mood, muscle strength, and healthy ageing — especially for women as we get older. Simple. Researched. Powerful. 3–5g of creatine monohydrate daily is what most studies use. Not hype. Just better cellular energy. . Where it may be most helpful: • Prevention • Supporting brain resilience as we age • Combined with exercise and good nutrition If you’re thinking about it for someone specific — especially older adults or someone on multiple medications — it’s important they speak with their doctor first. . Content from @thediaryofaceopodcast

Creatine isn’t just for bodybuilders. It’s for performance, recovery, and longevity. Whether you’re an athlete chasing performance, a busy parent looking for more energy and focus, or your priority is staying strong as you age, creatine can be a game changer. 🚨 And no it’s not just for men. Women respond just as well, without “bulking up.” Regardless of your goals creatine is one of the most researched and effective supplements available. Simple. Safe. Evidence-based. #Creatine #StrengthTraining #WomensHealth #MensHealth #performance