Why Dr. Stacy Sims Prioritizes Creatine for Women
Dr. Stacy Sims, a leading exercise physiologist and nutrition scientist, is a strong advocate for creatine supplementation for women of all ages. She argues that creatine offers a wide range of benefits beyond just muscle building, including significant improvements in cognitive function, mood, and gut health. Since women naturally have smaller creatine stores and often consume less through their diet, strategic supplementation can have a profound impact on their overall health and athletic performance.
The Importance of Creatine Purity: The Creapure Standard
When asked about her preference for creatine, Dr. Sims doesn't just name a brand; she specifies the type and source of creatine she recommends: Creapure. Creapure is a specific, patented form of creatine monohydrate produced in Germany. Dr. Sims emphasizes Creapure for two critical reasons related to its processing and purity:
- Water-Based Wash: Creapure is manufactured using a water-based wash during processing. This differs from other, lower-quality creatine products that may use acid-based washes. According to Sims, these acid-based washes are often responsible for the common side effects many women experience, such as nausea and bloating.
- Gold Standard Purity: The Creapure trademark guarantees that the product has been rigorously tested for impurities and banned substances, ensuring a clean and effective supplement. This level of purity is crucial for all athletes but especially for women, who can be more susceptible to negative side effects from lower-quality formulations.
Dr. Sims's Partner and Recommended Brand: Momentous
Beyond the Creapure standard, Dr. Stacy Sims has also partnered with the supplement company Momentous. The Momentous Creatine product is specifically sourced from Creapure, aligning directly with her purity and quality recommendations. Sims works with Momentous to help close the gender gap in health and performance science, advocating for better tools and data for women.
How to Approach Creatine Supplementation According to Dr. Sims
Dr. Sims’s guidance on taking creatine for women emphasizes consistency. Rather than the traditional 'loading phase' often suggested for men, she recommends a simple, consistent daily intake to saturate the body's stores.
Considerations for Supplementation:
- Consistency is Key: Taking the supplement daily, even on rest days, can help fully saturate the body's stores.
- Method: Mixing the powder into water or a smoothie is a common method. Powder form is often considered for absorption.
Comparison of Creatine Forms
While creatine monohydrate is the most researched and recommended form, it can be helpful to understand how different types compare, especially concerning quality and processing. Dr. Sims strongly recommends Creapure (a high-quality monohydrate) to avoid gastrointestinal issues associated with lower-quality varieties.
| Feature | Creapure® Creatine Monohydrate | Other Creatine Monohydrates | Creatine HCL | Creatine Ethyl Ester (CEE) |
|---|---|---|---|---|
| Purity & Quality | Gold Standard; produced in Germany with a water-based wash. Sims recommends. | Varies greatly; can use acid-based washes, increasing impurities and side effects. | Good solubility, but often less studied than monohydrate. | Poorly absorbed, quickly converted to inactive creatinine in the body. |
| Bloating & Side Effects | Minimal risk due to high purity and processing method. | Higher risk of gastrointestinal issues like bloating and nausea. | Claimed to be bloat-free due to better solubility, but less evidence supports this over Creapure. | Claimed to be superior, but science shows it's less effective. |
| Cost | Generally more expensive due to superior quality and production standards. | Less expensive, but potential for lower quality and more side effects. | Varies, but often more expensive than standard monohydrate. | Often higher in price for less efficacy. |
| Research Backing | Extensive research supports its safety and efficacy. | Supports monohydrate benefits, but specific processing varies. | Less extensive research compared to creatine monohydrate. | Limited scientific support. |
Conclusion: Choosing a High-Quality Creatine for Women's Health
Ultimately, Dr. Stacy Sims recommends a specific creatine type, not just a brand: Creapure. While Momentous is her partner brand and a reliable source for Creapure, any product carrying the Creapure trademark will meet her standards for purity and quality. By choosing a product with this certification and incorporating it consistently, women may experience potential benefits of creatine, from enhanced athletic performance to improved mood and cognitive function, with potentially fewer unwanted side effects. This emphasis on quality over marketing hype is a hallmark of Sims's science-based approach to female physiology. For further reading, consider consulting Dr. Sims's website.
