The Benefits of Creatine for Menopause
Creatine was discovered by a French scientist in 1832, but it was well over a century later before fitness enthusiasts began supplementing with creatine for its athletic benefits. The research of creatine's benefits was almost entirely centered around male athletes, and it was only in the early 2000s when women were included in studies. Since then, the research has only revealed more and more incredible benefits that creatine has for women.
So, what are the benefits that have been discovered for women during or post menopause?
Supports Lean Mass & Muscle Strength:
Hormonal changes during menopause are known to contribute to the loss of muscle mass and strength. Estrogen supports muscle maintenance, and when estrogen levels decline during menopause - so does muscle protein synthesis.
The result is a gradual loss of muscle mass, function, and strength, the rate of which is accelerated post-menopause. Around this time in their lives, women lose up to 8% of their muscle mass per decade.
The loss of muscle mass and strength effects both men and women in any and all elements of life, be that holding a crying baby, driving a car, or climbing a flight of stairs. Although often taken for granted, these things will only get progressively more difficult over time.
Creatine's Effect:
Creatine plays a big role in regenerating ATP (cells' energy), which is used for short, intense movements - like lifting a heavy box, or performing a challenging workout. By increasing the body's stored creatine levels through supplementation, your body has a greater strength output, quicker recovery, and better performance during training. All of these factors are essential to maintaining muscle mass and bone density during menopause and postmenopause
Numerous research papers have emerged, highlighting that women who supplement with creatine while engaging in resistance training, experience greater improvements in lean muscle mass and strength than those who train without it. This makes creatine an extremely powerful ally for combatting the natural muscle mass and strength decline that comes with age.
Supports Brain Function & Cognitive Health:
The human brain consumes a disproportionately large amount of energy compared to its size. While it only makes up 2% of the body's weight, the brain uses approximately 20% of the body's energy. Menopause-related cognitive decline, often referred to as "brain fog" is a growing concern for women. It can manifest as memory problems, difficulty concentrating, and challenges with decision making. Factors contributing to this include the decline in estrogen, menopause-induced sleep disruption, and menopause-induced depression and anxiety, all due to hormonal changes.
Creatine's Effect:
Creatine supports brain function by enhancing the brain’s energy metabolism. Just like it fuels muscles during physical exertion, creatine helps regenerate ATP in brain cells, the primary energy source for all mental processes. During menopause, when cognitive function may decline due to hormonal shifts and sleep disturbances, maintaining optimal brain energy becomes even more critical.
Studies have shown that creatine supplementation can improve tasks related to working memory, reaction time, and mental fatigue, particularly in situations where the brain is under stress, sleep deprived, or energy demand is high. For women going through menopause, this means creatine may help reduce symptoms of brain fog, support sharper focus, and promote a greater sense of mental clarity and calm. By stabilizing brain energy, creatine may also provide subtle support in managing mood swings and cognitive sluggishness associated with menopause.
Supports Loss of Bone Density:
Once again, due to the decreasing levels of estrogen, women are faced with the challenge of loss of bone density. Some women experience up to 20-25% reduction in bone density in the first 5 years of postmenopause. The result? An increased risk of osteoporosis. Being at an increased risk of osteoporosis can drastically affect one's standard of living. Suddenly, the risk of bone fractures rises significantly due to declining bone density - with the hip, spine, and wrists being the most common sites affected by osteoporosis-related breaks.
Creatine's Effect:
Emerging research suggests creatine may also play a supportive role in bone health, especially when combined with resistance training. By enhancing muscle strength and performance, creatine helps increase the mechanical load placed on bones during exercise, which is a key stimulus for maintaining or improving bone density.
Additionally, some studies suggest that creatine may directly influence bone cells by supporting the energy demands of osteoblasts (the cells responsible for building new bone tissue). For postmenopausal women at increased risk of osteoporosis, creatine supplementation paired with regular weight-bearing exercise could help slow bone loss, support bone strength, and reduce the likelihood of fractures in vulnerable areas like the hips, spine, and wrists.
It's Time to End the Stigma - for Good:
Far too long, creatine has been seen as a supplement exclusively for male bodybuilders, but that could not be further from the truth! The science is abundantly clear: That creatine supplementation is beneficial for aiding in loss of muscle mass, bone density, and cognitive decline - all of which are particularly experienced in women experiencing all stages of menopause.
Disclaimer: As always, its best to consult with your healthcare provider before starting a new supplement, especially if you have underlying health conditions. But, for most healthy adult women, creatine could be one of the most impactful tools for staying strong, sharp, and vibrant through all stages of life.
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Try adding ImmunoGold's 100% Pure Creatine Monohydrate to your routine - your body on mind will thank you.