Creatine for Women: How Much Is Actually Too Much

Creatine has moved a long way from the bodybuilding aisle. Women are asking about it for muscle, bone density, energy, recovery and healthy aging. What has not kept up is guidance on how much to actually take.Dr. Sasha Rose describes patients arriving having self-prescribed 25 to 30 grams a day off social media. The number she works toward is closer to 5, and she starts lower than that, because GI tolerance is real and everyone's is different. She is equally direct about the framing that creatine is a magic fix for menopause, and why that sets people up to be disappointed.She walks through what creatine actually is, why it is three amino acids rather than a protein, why perimenopause and menopause change the conversation, what it has to do with bone mineral density and mobility, why creatine monohydrate is the form she recommends, and the question she gets most often, which is whether it is going to ruin your kidneys.For educational purposes only. Not personal medical advice.