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🇦🇪 United Arab Emirates /Health & Science

Should women take creatine? UAE doctors explain benefits, risks and safe daily dose

From Khaleej Times · () English

Summarized by DistantNews. Read the original for the full story.

At a glance

In-depth Named sources Context piece
  • UAE health experts say creatine may support strength, exercise performance and recovery for some women, but individual health and nutritional needs should guide its use.
  • Creatine monohydrate is commonly taken at 3 to 5 grams daily by healthy adults, while a higher loading phase is optional and usually unnecessary.
  • Doctors say research into creatine’s possible cognitive and energy-metabolism benefits continues, and the supplement should complement, not replace, a balanced lifestyle.

Creatine is no longer seen as a supplement only for bodybuilders. Women are increasingly considering it to improve strength, exercise performance and recovery, but UAE doctors say popularity alone is not a reason to take it.

Creatine is not only for people who are looking to build muscle or improve their gym performance.

· Dr Eman Abdul Kader AlabarThe UAE internal medicine specialist explained why women may also consider creatine.

“Creatine is not only for people who are looking to build muscle or improve their gym performance,” said Dr Eman Abdul Kader Alabar, a specialist in internal medicine at Medcare Royal Speciality Hospital Al Qusais. She said women may consider supplementation when they want to support muscle strength, physical performance and recovery, adding that maintaining muscle mass becomes especially important with age.

Creatine occurs naturally in the body and is also found in smaller amounts in foods such as meat and fish. It is stored mainly in the muscles, where it helps provide rapid energy during short, intense activity. Creatine monohydrate is the most commonly used supplement form. Researchers are also examining possible effects on energy metabolism and cognitive function, but those areas remain under study.

Women can also consider creatine supplementation, particularly when the goal is to support muscle strength, physical performance and recovery.

· Dr Eman Abdul Kader AlabarShe described potential reasons for women to use the supplement.

“It is important not to view creatine as a cure-all or something that everyone needs to take,” Dr Eman said. Clinical dietician Melanie Dsouza said nutritional needs can vary during the reproductive years, pregnancy, breastfeeding and menopause. She said any decision should take account of a person’s diet, lifestyle, medical conditions, medicines and other supplements.

It is important not to view creatine as a cure-all or something that everyone needs to take.

· Dr Eman Abdul Kader AlabarShe cautioned against treating creatine as universally necessary.

For most healthy adults, Dr Eman said, a commonly used and well-studied dose is 3 to 5 grams of creatine monohydrate per day. Consistency generally matters more than taking it at a particular time. A loading phase of about 20 grams daily, divided into smaller doses, is optional. Taking 3 to 5 grams each day can gradually raise creatine stores without it, although Melanie stressed that no single dose suits everyone.

I would not recommend that people start taking it simply because it has worked well for someone else or because it is currently popular.

· Melanie DsouzaThe clinical dietician stressed that individual circumstances should determine whether someone takes creatine.
About this summary

Originally published by Khaleej Times. Summarized and contextualized automatically by DistantNews, with a note on how the source frames the story. Not individually reviewed before publishing. How this works.

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